The verdict is in: antioxidant-rich coffee helps you shed those unwanted pounds!
For most of human history, mankind had to worry about getting enough nutrition, but we are in such a time of abundance that now obesity is a leading health problem. Many overweight and obese people have a condition called metabolic syndrome, which can be a precursor to multiple dangerous diseases. For example, people with metabolic syndrome are twice as likely to have cardiovascular disease and 5 times more likely to develop type 2 diabetes.
Fortunately, new research has come out that drinking coffee can contribute to fat loss, and by shedding pounds you can reverse or prevent many diseases. Let’s look at what the latest research shows, with 3 ways scientists have determined coffee contributes to weight loss.
1. Coffee Curbs Your Appetite
Two molecules are major indicators of how hungry we feel, as well as how much food it takes to satisfy us: serotonin and ghrelin. You may have heard serotonin discussed in reference to various forms of depression, but what you may not have heard is that serotonin is one of the molecules that makes a major difference in human appetites and satiety levels.
A lack of serotonin in your system can often lead to increased appetite and weight gain. This is why people with depression caused by low serotonin levels may struggle with weight gain as well. When the body has higher levels of serotonin secretion, the appetite is suppressed and people feel fuller after eating less food.
A recent study1 used these satiety markers, as well as DNA and BMI measurements and found that coffee had significant impacts on body fat levels and food intake. For a specialty blend of coffee that included select green beans and a dark roast high in chlorogenic acids (CGAs), the weight difference was more pronounced than with just a regular store blend. The fact that the specialty blend had the most impact suggests that the CGAs in coffee may play a major part in aiding metabolism and suppressing appetite.
2. Coffee Makes Binge Eating Less Likely
A bad day at the office or sheer boredom can often trigger eating far too much in one sitting. Binge eating can have very damaging effects when done regularly, but even occasional binges can inhibit weight loss efforts. One chemical that is correlated inversely with binge eating is oxytocin. This is another molecule associated with mental and emotional health, often referred to as the “feel-good” chemical that is associated with affection and feelings of connection.
DNA analysis in subjects of a 2016 study2 found that “single nucleotide polymorphisms” (SNPs), which are a form of genetic “instructions”, are correlated with certain psychological traits. People with those SNPs and psychological traits accounted for a 37% variance in overeating, and also have lower levels of oxytocin in their systems. This correlates a deficit of oxytocin secretions with a greater tendency to binge eat.
Studies have found that the caffeine in coffee actually plays a part in generating more oxytocin in a person’s system. Caffeine’s function as an adenosine inhibitor (the chemical that makes you sleepy) excites the oxytocin neuron in the process. A study published in 2017 found this effect to be true in mice, and also noticed that this had the added effect of decreasing the mice’s dietary obesity. Coffee inhibited their appetites and increased their energy expenditures, and researchers stated that the increased oxytocin in their systems played a major part in that result.
3. Coffee Fights the “Battle of the Bulge” with its Anti-Inflammatory Effects
The same function that makes coffee a health tonic – preventing multiple diseases – makes it an effective tool in the fight against obesity. Obesity has a proven association with inflammation and oxidative stress, which are associated with its frequent comorbidities like type 2 diabetes, metabolic syndrome, and cardiovascular diseases.
Chlorogenic acids (CGAs) are antioxidants, which means they fight the oxidative stress that leads to inflammation. Free radicals from everything including pollution in the environment to a low-quality diet, and even too-high levels of nitrogen or oxygen, do damage our cell membranes. Antioxidants work at the DNA level to counter the damage done by free radicals, and therefore can affect the very genes that can contribute to inflammation and weight gain.
According to one study3, “Regular coffee consumption affects the transcription of genes associated with obesity and/or inflammation. Metabolites of chlorogenic acids as well as genetic polymorphisms may be relevant influencing factors.” These researchers tracked weight loss and coffee intake, and not only did they correlate the two, but they also noticed markers for inflammation. Factors like TNFα, IL6 and hepatic C-reactive protein (CRP) were reduced as well. That’s good news for weight loss as well as a mother lode of other disease prevention.
Optimize Your Coffee Intake for Weight Loss
While this sounds like great news for all coffee-lovers, results vary with what kind of coffee you drink and how you drink it. For one thing, be aware of what you are putting in your coffee. Additives like sugar and cream (or getting your daily dose of caffeine in the form of milky espresso drinks) can add excess calories to your diet that will counteract weight loss effects. Studies have shown that even using artificial sweeteners can contribute to a larger waistline4.
Secondly, be sure you are drinking coffee with the highest number of CGAs possible. Coffee with the highest amount of chlorogenic acids has the greatest effects on reducing inflammation and suppressing appetite. You will not find a cleaner coffee with a higher count of these antioxidants than Purity Coffee, the only coffee I’ve found that’s produced with these health considerations in mind. As a special offer to my readers, use code ALGcoffee to save 30% off your first order. Shop Now>>
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1) Bakuradze et al. Four-week coffee consumption affects energy intake, satiety regulation, body fat, and protects DNA integrity. Food Research International. 2014.
2) Society for the Study of Ingestive Behavior. “Oxytocin’s role in binge eating.” ScienceDaily. www.sciencedaily.com/releases/2016/07/160712092336.htm
3) Winkler et al. Modulation of inflammatory gene transcription after long-term coffee consumption. 2014.
4) Bouchard et al. Coffee, tea and their additives, association with BMI and waist circumference. 2010.
5) Wurtman, Judith J. Serotonin: What It Is and Why It’s Important for Weight Loss. Psychology Today. 2010. https://www.psychologytoday.com/us/blog/the-antidepressant-diet/201008/serotonin-what-it-is-and-why-its-important-weight-loss