In a time where the obesity rate is skyrocketing, adults have long been looking for a weight loss supplement to help them get rid of their fat naturally. While many weight loss products have come and gone, one product that has seemed to stick around is called green coffee bean extract.
Made famous by Dr. Oz, green coffee beans supposedly stimulate natural fat loss and may help support overall health and wellness. Dr. Oz even went as far as to call green coffee extract “ the miracle bean that burns fat.”
That’s a pretty bold claim – does it have any truth to it?
What is Green Coffee Extract?
Green coffee extract comes from unroasted coffee beans. The roasting process of coffee beans supposedly reduces the amounts of a chemical thought to be the weight loss agent known as chlorogenic acid.
Therefore, green coffee beans are thought to have higher levels of chlorogenic acid, which is why green coffee bean extract delivers all of the health benefits of coffee to a greater extent.
To create green coffee extract, the beans are soaked in water then ground up into a fine, pure powder. Once inspected for purity and quality, the beans can then be put into capsules or bottled as a powder and sold as a supplement.
How Does Green Coffee Extract Work?
Green coffee extract contains an active ingredient called chlorogenic acid. Chlorogenic acid helps to reduce the absorption of carbohydrates from the GI tract, which lowers blood sugar and insulin spikes.
Chlorogenic acid may also act similarly to caffeine, which is shown to boost metabolism anywhere from 3 -11%. However, it appears like chlorogenic acid may bump up this percentage dramatically.
The hormone adiponectin may also be influenced by green coffee extract. This is the same hormone that supposedly was supposedly influenced by raspberry ketone, which turned out to be false. However, green coffee extract may actually promote the production of this hormone, which stimulates the fat burning process.
Green Coffee Bean Extract Studies
There have actually been a few green coffee extract studies. These studies are known as randomized controlled trials, which are the most accurate form of scientific experiments in humans.
Out of all of the studies, the most notable study included 30 overweight adults and it lasted 12 weeks.
One group consumed regular coffee, while the other group consumed the same coffee – only this time it was enriched with 200mg of green coffee bean extract.
The graph below shows the weight changes in the two groups as the study progressed:
The group taking the instant coffee with green coffee lost 11.9 pounds, while the group taking plain coffee lost only 3.7 pounds. The body fat percentage of the green coffee group also declined by 3.6%, compared to only 0.7% in the other group.
Green coffee extract has several other benefits as well as the potential to cause weight loss.
In one animal study, chlorogenic acid appeared to reduce glucose absorption. This could play a role in managing diabetes, and it could also help explain the effects of body weight.
In another rodent study, doses of 140mg-720mg per day were able to reduce blood pressure in rats with hypertension. Researchers also observed that chlorogenic acid functions as an antioxidant as well.
Side Effects, Dosage, and More
According to the research we’ve found, green coffee extract appears to be fairly safe. In one study, participants dropped out due to headaches but the study is considered too small to definitively pinpoint the actual cause.
Since green coffee does contain caffeine, this can cause side effects when taken in high doses. These side effects include anxiety, jitteriness, rapid heartbeat, etc. If you are sensitive to caffeine, then you’ll probably want to be careful.
The optimal dosage of chlorogenic acid seems to be in the range of 120-300mg. So if your green coffee bean extract supplement contains a 20% concentration of chlorogenic acid and 1000mg of green coffee extract, then there is 200mg of chlorogenic acid in the study.
Final Thoughts – What You Need to Know
Realistically, what you need to know is that green coffee bean extract may be a useful weight loss product. It offers some benefits for glucose metabolism and blood pressure.
However, it is only a supplement and it will only give you the results you desire if eat right and exercise.
With that said, it may be worth trying if you want a quick boost to weight loss or if you’ve hit a plateau. Don’t expect a miracle though and remember – weight loss is a marathon not a sprint. You need to adopt healthy habits in order to see long-term weight loss results.