Are you looking for a natural and effective way to shed pounds and improve your well-being? If so, you may want to try the green coffee. Green coffee is the raw, unroasted form of coffee beans with high levels of chlorogenic acids and antioxidants that may have various health benefits, including boosting metabolism, lowering blood sugar and cholesterol levels, and reducing inflammation.
But does green coffee really work for weight loss? How safe is it? How much should you take? In this blog post, we will answer these questions and more. We will also share some tips and precautions for using green coffee and some recipes and ideas to make your green coffee more enjoyable.
What is Green Coffee?
Green coffee is made by soaking and concentrating the green coffee beans. Green coffee beans are simply regular coffee beans that have not been roasted.
Roasting reduces the number of chlorogenic acids in the beans, which are the main active compounds that give green coffee its weight loss and health properties. Chlorogenic acids are also found in other foods, such as apples, pears, artichokes, strawberries, and blueberries, but in lower concentrations.
Green coffee can also be brewed as a drink, similar to regular coffee, but with a milder flavor and less caffeine.
How Does Green Coffee Work for Weight Loss?
There are several mechanisms by which green coffee may help with weight loss. Some of them are:
- Reducing carbohydrate absorption: Chlorogenic acids may inhibit the activity of an enzyme called alpha-glucosidase, which breaks down carbohydrates in the digestive tract. This may result in lower blood sugar levels and fewer insulin spikes after meals, preventing fat storage and hunger cravings (1).
- Boosting fat metabolism: Chlorogenic acids may also stimulate the activity of another enzyme called adiponectin, which regulates glucose and fatty acid metabolism. This may increase the breakdown of stored fat and use fat as energy (2).
- Enhancing thermogenesis: Chlorogenic acids may increase heat production in the body by activating brown adipose tissue (BAT), a type of fat tissue that burns calories to generate heat. This may increase the resting metabolic rate and calorie expenditure (3).
- Suppressing appetite: Caffeine, another component of green coffee, may have an appetite-suppressing effect by stimulating the central nervous system and increasing neurotransmitters such as dopamine and norepinephrine. This may reduce the desire to eat and increase the feeling of fullness (4).
What are the Benefits of Green Coffee?
Besides weight loss, green coffee may have other benefits for your health. Some of them are:
- Lowering blood pressure: Several studies have shown that green coffee can lower blood pressure in people with mild hypertension. This may be due to the vasodilating effect of chlorogenic acids, which relaxes the blood vessels and improves blood flow (5).
- Improving blood lipid profile: Green coffee may also improve the levels of cholesterol and triglycerides in the blood by modulating the activity of liver enzymes involved in lipid synthesis and metabolism. This may reduce the risk of cardiovascular diseases such as atherosclerosis and stroke (6).
- Protecting against oxidative stress: Green coffee has potent antioxidant properties that can scavenge free radicals and protect cells from oxidative damage. Oxidative stress is a major factor in aging and many chronic diseases, such as diabetes, cancer, Alzheimer’s disease, and Parkinson’s disease (7).
- Enhancing cognitive function: Green coffee may improve cognitive function by increasing alertness, attention, memory, and mood. This may be due to the combined effects of caffeine and chlorogenic acids on the brain’s neurotransmitters and receptors (8).
What are the Side Effects of Green Coffee?
Green coffee is generally considered safe when taken in moderate doses. However, some people may experience some side effects, such as:
- Insomnia: Caffeine can interfere with sleep quality and quantity by stimulating the nervous system and delaying sleep onset. To avoid this, it is advisable to avoid taking green coffee late in the day or close to bedtime.
- Anxiety: Caffeine can also cause anxiety, nervousness, jitteriness
- Palpitations: Caffeine can also increase the heart rate and blood pressure in some people who are sensitive to its effects or consume too much. To prevent this, starting with low doses of green coffee is recommended and gradually increasing them if needed.
- Gastrointestinal discomfort: Chlorogenic acids can irritate the stomach lining and cause nausea, vomiting, diarrhea, bloating, gas, and acid reflux. To minimize this risk, taking green coffee with food or water is suggested, and avoiding taking it on an empty stomach.
- Allergic reactions: Some people may be allergic to green coffee or its components and develop symptoms such as rash, itching, swelling, hives, difficulty breathing, or anaphylaxis. If you have known allergies to coffee or other plants in the same family (Rubiaceae), you should avoid taking green coffee or consult your doctor before using it.
Best Time to Drink Green Coffee for Weight Loss
The best time to drink green coffee for weight loss is in the morning, either after waking up or after your daily workout. You can sip green coffee at any time of the day. However, it is recommended to drink 2 to 3 hours pre or post-meals.
Here are some reasons why it is best to drink green coffee in the morning:
- Green coffee contains chlorogenic acid, which has been shown to boost metabolism and help with weight loss.
- Drinking green coffee in the morning can help to suppress your appetite and prevent you from overeating later in the day.
- Green coffee can also help to improve your energy levels, which can help you to get through your day and burn more calories.
If you are looking to lose weight, drinking green coffee in the morning is a great way to start your day.
Green Coffee for Weight Loss Recipe
Here is a simple recipe for making green coffee:
- 1/2 cup green coffee beans
- 4 cups water
- Honey or sugar, to taste (optional)
- Rinse the green coffee beans under cold water.
- Add the beans to a pot with the water.
- Bring the water to a boil, then reduce the heat to low and simmer for 15 minutes.
- Remove the pot from the heat and let it cool slightly.
- Strain the coffee into a cup and add honey or sugar to taste, if desired.
You can buy whole green coffee beans online or from specialty stores and grind them using a coffee grinder and then brew them like regular coffee. However, this method may produce a more bitter cup of coffee. Using a lower water temperature (around 175°F or 80°C) and a longer steeping time (about 10 minutes) to extract more chlorogenic acids.
Here are some tips for making the best green coffee:
- Use fresh, high-quality green coffee beans.
- Grind the beans just before brewing.
- Use filtered or bottled water.
- Brew the coffee for the recommended amount of time.
- Add honey or sugar to taste, if desired.
What are the Precautions of Green Coffee?
Green coffee is generally safe for most healthy adults when taken in moderation and as directed. However, some precautions are necessary to avoid potential problems. Some of them are:
- Consult your doctor: Before taking green coffee, you should consult your doctor if you have any medical conditions, especially diabetes, high blood pressure, heart disease, liver disease, kidney disease, or bleeding disorders. You should also consult your doctor if you are pregnant, breastfeeding, or planning to become pregnant, as the safety of green coffee for these groups is unknown.
- Check the label: When buying green coffee, you should check the label carefully and look for products that contain standardized amounts of chlorogenic acids (usually expressed as a percentage) and minimal other ingredients. You should also avoid products that contain fillers, binders, artificial colors, flavors, or preservatives.
- Follow the instructions: You should follow the instructions on the label or your doctor’s advice regarding the dosage, timing, and duration of use of green coffee. You should not exceed or use the recommended dose for longer than 12 weeks without your doctor’s approval.
- Monitor your caffeine intake: Green coffee contains caffeine, which can have stimulating effects on your nervous system and may interact with other sources of caffeine, such as coffee, tea, energy drinks, chocolate, or some medications. You should limit your total caffeine intake to no more than 400 mg daily (or less if you are sensitive to caffeine) and avoid taking green coffee close to bedtime to prevent insomnia or sleep disturbances.
- Watch for side effects: You should monitor your body’s reaction to green coffee and stop using it if you experience side effects such as insomnia, anxiety, jitteriness, palpitations, gastrointestinal discomfort, or allergic reactions. You should also seek medical attention immediately if you have any signs of a serious allergic reaction, such as rash, itching, swelling, hives, difficulty breathing, or anaphylaxis.
How to drink green coffee for weight loss?
While drinking green coffee, use one teaspoon of ground green coffee beans per cup of water. Drink green coffee in the morning or early afternoon.
Can I drink green coffee on an empty stomach?
It is not recommended to drink green coffee on an empty stomach. Green coffee contains caffeine, which can cause stomach upset if taken on an empty stomach. It is best to drink green coffee with food or after a meal.
Is it okay to drink green coffee every day?
It is generally safe to drink green coffee every day, but it is important to talk to your doctor before taking any supplements.
Green coffee can interact with certain medications, so it is important to be aware of any potential risks.
Green coffee is a popular supplement that may help you lose weight and improve your health by boosting your metabolism, lowering your blood sugar and cholesterol levels, and protecting against oxidative stress. However, the evidence for its effectiveness is limited, and more research is needed to confirm its benefits and safety.
If you try green coffee extract for weight loss or other purposes, you can choose from different forms such as capsules, tablets, liquid, powder, or beans. You can use them according to your preference and convenience and adjust your dose accordingly. You can also experiment with different recipes and flavors to make your green coffee more enjoyable.
We hope you found this blog post informative and helpful. If you liked it, please share it with your friends and family who may benefit from it. Thank you for reading, and stay tuned for more posts on health and wellness.
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- Shimoda H, Seki E, Aitani M. Inhibitory effect of green coffee bean extract on fat accumulation and body weight gain in mice. BMC Complement Altern Med. 2006;6:9.
- Dulloo AG, Geissler CA, Horton T, Collins A, Miller DS. Normal caffeine consumption influences thermogenesis and daily energy expenditure in lean and post-obese human volunteers. Am J Clin Nutr. 1989;49(1):44-50.
- Greenberg JA, Geliebter A. Coffee, hunger, and peptide YY. J Am Coll Nutr. 2012;31(3):160-166.
- Watanabe T, Arai Y, Mitsui Y, et al. The blood pressure-lowering effect and safety of chlorogenic acid from green coffee bean extract in essential hypertension. Clin Exp Hypertens. 2006;28(5):439-449.
- Suzuki A, Kagawa D, Ochiai R, Tokimitsu I, Saito I. Green coffee bean extract, and its metabolites have a hypotensive effect in spontaneously hypertensive rats. Hypertens Res. 2002;25(1):99-107.
- Ho L, Varghese M, Wang J, et al. Dietary supplementation with decaffeinated green coffee improves diet-induced insulin resistance and brain energy metabolism in mice. Nutr Neurosci. 2012;15(1):37-45.
- Nehlig A. Are we dependent upon coffee and caffeine? A review of human and animal data. Neurosci Biobehav Rev. 1999;23(4):563-576.
is a registered dietitian with over 10 years of experience in the field of nutrition. She has a Master’s degree in Nutritional Science from Dhaka University and has worked with various clients to help them achieve their health goals through personalized diet plans. Mounota is passionate about educating people on the benefits of a healthy diet and lifestyle and has written extensively on the subject for various publications.