Green coffee beans show potential for losing weight

In a limited trial, 16 overweight young adults taking various doses of green coffee bean extract lost an average of 17.5 pounds and 16% in body fat in 22 weeks. But questions remain, experts say.

By Melissa Healy

Los Angeles Times

When roasted at 475 degrees, coffee beans are sometimes described as rich and full-bodied. But for the full-bodied person who is not so rich, unroasted coffee beans — green as the day they were picked — may hold the key to cheap and effective weight loss, new research suggests.

In a study presented Tuesday at the American Chemical Society's spring national meeting in San Diego, 16 overweight young adults took, by turns, a low dose of green coffee bean extract, a high dose of the supplement, and a placebo. Though the study was small, the results were striking: Subjects lost an average of 17.5 pounds in 22 weeks and reduced their overall body weight by 10.5%.

If green coffee extract were a medication seeking approval from the Food and Drug Administration, these results would make it a viable candidate — more than 35% of subjects lost more than 5% of their body weight, and weight loss appeared to be greater while subjects were taking the pills than when they were on the placebo.

But as a dietary supplement, green coffee extract does not require the FDA's blessing. In fact, it is already available as a naturopathic medicine and antioxidant.

Joe Vinson, the University of Scranton chemist who conducted the pilot study, said the findings should pave the way for more rigorous research on coffee bean extract's effects. A larger trial involving 60 people is being planned.

Vinson, whose research focuses on plant polyphenols and their effects on human health, said it appears that green coffee bean extract may work by reducing the absorption of fat and glucose in the gut; it may also reduce insulin levels, which would improve metabolic function. There were no signs of ill effects on any subjects, Vinson reported Tuesday.

The study used a "cross-over" design, which allowed each subject to serve as his or her own comparison group. For six weeks, volunteers swallowed capsules three times a day, ingesting either 700 or 1,050 milligrams of green coffee extract a day or taking a placebo. After a two-week break, they moved, round-robin style, to another arm of the trial.

Subjects did not change their calorie intake over the course of the trial. But the more extract they consumed, the more weight and fat they lost. Altogether, they reduced their body fat by 16%, on average.

Of the 16 volunteers, six wound up with a body mass index in the healthful range.

One downside is that the extract is "extremely bitter." It would be difficult to take without a lot of water, Vinson reported.

At roughly $20 per month, however, green coffee extract is much less expensive than any of the weight-loss medications available over the counter or by prescription.

The trial was conducted in India and paid for by Applied Food Sciences Inc. of Austin, Tex., a manufacturer of green coffee bean extract.

The pilot study drew strong cautions from several scientists who weren't involved in the research.

"This is certainly a provocative study," said Dr. Gerald Weissmann, a physician and biochemist at New York University. But he said nutrition experts would want assurances that green coffee beans do not cause "malabsorption" within the human gut — a condition that would lead to weight loss as well as malnutrition, heart arrhythmias and other problems because vitamins and minerals are not passing through the intestine.

Dr. Arthur Grollman, a pharmacologist at the State University of New York at Stony Brook, said coffee beans contain about 250 different chemicals — some with positive and others with negative effects on human health. Though Vinson identified polyphenols and chlorogenic acid as the agents that appear to promote weight loss, Grollman said that claim needed further study. In the meantime, he said, consuming an extract that contains both good and bad chemicals in dense concentration seems an unwise thing to do.

melissa.healy@latimes.com

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9 Rules for a Perfect Cup of Coffee

Rule 1: Buy fresh beans.
Without question, coffee is best when used within days of being roasted. Buying from a local roaster (or roasting your own) is the surest way to get the absolute freshest beans. Be wary of buying bulk coffee from supermarket display bins. Oxygen and bright light are the worst flavor busters for roasted beans, so unless the store is conscientious about selling fresh coffee, the storage tubes get coated with coffee oils, which turn rancid. Coffee beans packaged by quality-conscious roasters and sold in sturdy, vacuum-sealed bags are often a better bet.

Rule 2: Keep coffee beans fresh.
Always store opened coffee beans in an airtight container. Glass canning jars or ceramic storage crocks with rubber-gasket seals are good choices. Never refrigerate (roasted beans are porous and readily take up moisture and food odors). Flavor experts strongly advise against ever freezing coffee, especially dark roasts. Optimally, buy a 5- to 7-day supply of fresh beans at a time and keep at room temperature.

Rule 3: Choose good coffee.
Snobbism among coffee drinkers can rival that of wine drinkers, but the fact is that an astonishing world of coffee tastes awaits anyone willing to venture beyond mass-marketed commercial brands. Specialty coffees that clearly state the country, region or estate of origin can provide a lifetime of tasting experiences. By all means look for 100% pure Arabica beans. The cheap alternatives may contain Robusta beans, noted for their higher caffeine content but harsh flavors. "Nasty" is a term commonly linked to Robusta coffees by Arabica devotees.
Don't Miss: How to Brew a Greener Cup of Coffee

Rule 4: Grind your own.
Coffee starts losing quality almost immediately upon grinding. The best-tasting brews are made from beans ground just before brewing. Coffee connoisseurs prefer to grind in expensive burr mills (e.g., Solis, Zassenhaus, Rancilio), but affordable electric "whirly blade" grinders (e.g., Braun, Bodum) will do a serviceable job, especially if the mill is rocked during grinding to get a fine, even particle size.(Scoop for scoop, finer grinds yield more flavor.)

Rule 5: Use good water.
Nothing can ruin a pot of coffee more surely than tap water with chlorine or off flavors. Serious coffee lovers use bottled spring water or activated-charcoal/carbon filters on their taps. Note: Softened or distilled water makes terrible coffee-the minerals in good water are essential.

Rule 6: Avoid cheap filters.
Bargain-priced paper coffee filters yield inferior coffee, according to the experts. Look for "oxygen-bleached" or "dioxin-free" paper filters (e.g., Filtropa, Melitta). Alternatively, you may wish to invest in a long-lived gold-plated filter (e.g., SwissGold). These are reputed to deliver maximum flavor, but may let sediment through if the coffee is ground too finely.

Rule 7: Don't skimp on the coffee.
The standard measure for brewing coffee of proper strength is 2 level tablespoons per 6-ounce cup or about 2 3/4 tablespoons per 8-ounce cup. Tricks like using less coffee and hotter water to extract more cups per pound tend to make for bitter brews.

Rule 8: Beware the heat.
Water that is too hot will extract compounds in the coffee that are bitter rather than pleasant. The proper brewing temperature is 200°F, or about 45 seconds off a full boil. (Most good coffeemakers regulate this automatically.) Once brewed, don't expect coffee to hold its best flavors for long. Reheating, boiling or prolonged holding on a warming platform will turn even the best coffee bitter and foul-tasting.

Rule 9: Keep your equipment clean.
Clean storage containers and grinders every few weeks to remove any oily buildup. At least monthly, run a strong solution of vinegar or specialty coffee-equipment cleaner (e.g., Urnex) through your coffeemaker to dissolve away any mineral deposits. Rinse thoroughly before reuse.

Via Eating Well

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5 Signs You've Had Too Much Caffeine

You may love caffeine’s feel-good effects, but overdosing can harm your health. Here’s how to tell if you’re overdoing it


1. You hit an afternoon slump.
If you can’t get through the day without a Diet Coke fix, you may be hooked on the caffeine. "There is about as much caffeine in one can of Diet Coke as there is in a shot of espresso," says David J. Clayton, MD, author of The Healthy Guide to Unhealthy Living. Having a few cans a day could leave you feeling high, and then low when you come down from the caffeine buzz." Besides triggering major dips in energy, the acidity in soda can damage tooth enamel if sipped daily. Limit your Diet Cokes to one a day to avoid hitting a wall in the afternoon, and brush your teeth if possible after drinking soda to help reduce its enamel-eroding effects.

2. You’re peeing orange.
Urine that is dark yellow or orange is a telltale sign of dehydration. "Coffee is actually a diuretic that can lead to dehydration by increasing the amount you urinate so you lose too much body fluids," says Amy Gross, MPH, RD, CDN and a clinical dietician at New York Presbyterian Hospital. Caffeine usually doesn’t trigger dehydration until after you’ve had about 500 mg, so you should be safe if you stick to a cup or two of coffee a day.

3. You can’t sleep.
"Caffeine takes about 45 minutes to 1 hour to get absorbed and has a very long half-life, meaning it lingers in the body for several hours and can affect your sleep cycle," says Molly Morgan, R.D., owner of Creative Nutrition Solutions in Vestal, New York, and author of The Skinny Rules. If it takes you longer than 30 minutes to doze off at night, you might try cutting out caffeine once the clock strikes 12 p.m. to see if it helps you get more restful sleep. That applies to all caffeine-containing substances: Sipping green or Chai tea may be a sleep stealer, too, because both beverages contain caffeine. Also keep in mind that decaf coffee and decaf tea are not caffeine-free: both have about one-third the amount of caffeine as the regular kind.

4. You feel anxious.
Sweaty palms, a racing heart, restlessness, and feeling jittery are all clues that you’ve overdosed on caffeine. "Caffeine can exacerbate stress and depression because it interferes with a tranquilizing neurotransmitter chemical in the brain called adenosine," says Palinski. Caffeine can also act as a stimulant that triggers the adrenal gland to excrete more stress hormones like adrenaline, which can increase heart rate, making you feel more anxious.

5. You have heartburn.
Acid reflux happens when the muscle at the end of the esophagus, known as the lower esophageal sphincter, allows food and stomach acid to come back up, causing a burning feeling under your chest. If this happens to you, caffeine could be a culprit. "Caffeine relaxes esophageal sphincter, which allows acid to come up in the throat," says Gross. Try cutting out caffeine altogether to see if it soothes your throat.

Via Prevention

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