We all love coffee. From espresso to Latte Macchiato, everyone seems to be a fan of the java jar. But can that daily cup of coffee help you shed a few extra pounds? Studies suggest that it may indeed be the case.
According to a systematic review conducted by University of Granada researchers, drinking coffee may help reduce body fatness and theoretically, body weight. The team of researchers analyzed 22 studies and concluded that there is evidence for a biological mechanism that explains such a link between moderate coffee consumption and reducing body fatness.
Caffeine is included among the most studied compounds in terms of its impact on body weight and metabolism, according to experts from the University of Granada. It has been demonstrated by numerous studies that the intake of caffeine increases energy expenditure and lipolysis. Lipolysis is the process by which fats are broken down and this could explain the reduction in body fatness related to caffeine intake.
When it comes to weight loss or reducing body fatness, experts suggest that rather than focusing on sticking to a specific diet, lifestyle changes are more beneficial and easier to pursue long term. Adopting a healthy balanced diet and incorporating daily exercise into your routine would be beneficial, if not crucial, according to nutritionists.
Naturally being active, such as walking or cycling, is beneficial for weight loss, as is having energy-dense foods and nutrients such as protein, fiber and healthy fats. Many nutritionists also suggest incorporating calorie-free and nutrient-dense beverages in the diet. Coffee, in particular, is a suitable beverage that can bring essential nutrients in the diet. As an added benefit, studies suggest that caffeine intake can increase fat oxidation related to exercise.
It is important to be aware that not all coffee is the same when discussing its potential benefits or harms in relation to body fatness. Energy drinks and other coffees that are pre-sweetened or contain ingredients such as coconut oil and palm oil will have a much different effect on body fatness than drinking unsweetened coffee.
Finally while there are potential benefits to drinking coffee, over-consumption of caffeine can have negative effects, such as increasing levels of anxiety and thus impacting negatively on health. It is recommended that individuals consume no more than 300-400mg of caffeine per day, approximately 3 cups of coffee for the average adult.
Coffee and Fat Oxidation
An increase in fat oxidation has been linked to caffeine intake. A systematic review of laboratory and clinical studies conducted in 2018 revealed that caffeine increased fat oxidation under both rest conditions and during exercise. However, the extent of the increase was variable across studies and may have been due to the different intake of caffeine and the different amount of fat oxidation at baseline.
Body composition and fat oxidation were also examined in the analysis, with the study concluding that caffeine intake produced an increase in fat oxidation during steady state, regardless of body composition. It is important to note, however, that this increase in fat oxidation did not always translate into body weight or fat-mass loss. Further research is needed in order to explore this potential benefit further and determine the most effective way to take advantage of the favorable effects of caffeine intake on fat oxidation.
Coffee and Metabolism
Increasing evidence supports the fact that the moderate consumption of coffee may have a role in producing favorable metabolic effects, such as a decrease in cholesterol levels and a reduction of adiposity by promoting fat oxidation. There is also increasing evidence that supports the idea that coffee consumption may have a thermogenic effect, meaning it can increase the body’s energy consumption and accelerates metabolism.
Studies are now trying to fully understand how coffee consumption influences the body’s ability to burn fat. It has been suggested that the capacity of caffeine to block adenosine receptors and act as an agonist of certain central nervous system receptors can lead to an increase of lipolysis, ultimately leading to fat oxidation and reduced body fatness.
When it comes to the effect of caffeine on metabolism, there appears to be a positive correlation. A systematic review identified that the intake of coffee was associated with a moderate increase in the basal metabolic rate.
Coffee and Mood
Coffee is known for its ability to increase alertness, sharpness and alertness, which is why it is so popular on hectic mornings. Caffeine, however, also has the potential to cause a decrease in overall wellbeing and increased anxiety as a result of its effects on the body. Therefore, it is important to remain conscious of this potential side effect when consuming coffee.
Depending on the individual’s baseline level of anxiety, an effect of caffeine could be an increase in the overall level of stress or panic attacks, or an increase in the intensity and frequency of anxieties. It is recommended that individuals suffering from anxiety only consume the recommended daily amount of caffeine, and to be mindful of the effects of coffee on their mental health.
Caffeine has a mild diuretic action and can increase epinephrine and cortisol, which can contribute to anxiety and stress. Therefore, reducing caffeine intake in order to avoid such symptoms could be highly beneficial for individuals.
Coffee and Appetite
Studies investigating the ways in which caffeine affects appetite and hunger are conflicting. Some suggest that caffeine can lead to feelings of hunger and stimulate the release of glucose from stores within the body, while other studies suggest the opposite – that caffeine can suppress the appetite and lead to reduced food cravings.
Caffeine users should be aware that different studies suggest different results. As such, it is important to be mindful of the actual effect of caffeine on appetite, hunger and cravings. Ultimately, the key to weight management is to adopt a healthy lifestyle, with a balanced diet, regular physical activity and a healthy body weight.
Coffee and Diabetes
Coffee can be beneficial for the prevention and management of type 2 diabetes. Various studies suggest that the intake of coffee can regulate glucose levels, which leads to a decrease in the risk of diabetes. A systematic review identified that the intake of coffee was associated with a decrease in the incidence of type 2 diabetes.
However, this does not mean that individuals at risk of type 2 diabetes should increase their intake of coffee. It is crucial to discuss this with a GP or health professional beforehand, and ask for their opinion on whether or not an increased coffee intake would have any beneficial effects for the individual’s health.
Studies have also suggested that the intake of caffeine has the potential to increase insulin sensitivity. By improving the body’s sensitivity to insulin, glucose can then be effectively being processed by the body, and thus diminish the risk of developing diabetes.
Coffee and Inflammation
Coffee is known for its potential beneficial effects on inflammation. Studies suggest that the inflammatory process can be reduced with the intake of coffee. A systematic review identified that the consumption of coffee is associated with a decrease in the inflammatory markers.
The relation between inflammation and coffee consumption is still not fully understood, but it is possible that the beneficial effects of caffeine or other compounds in the coffee can be responsible for the decreased inflammation and better inflammation-related health outcomes.
It is critical to be mindful, however, that the effect of coffee on inflammation can vary among populations, and from one person to the other. It is recommended that anyone considering increasing their coffee intake consult a health professional. This will ensure that any changes to the diet do not increase the risk of inflammation or any other health conditions.
Coffee and Cardiovascular Health
There is conflicting evidence when it comes to the relation between coffee and cardiovascular health. Previous studies suggested that coffee could increase the risk of heart disease and stroke, while newer studies suggest that coffee may not increase the risk of cardiovascular events and may even reduce it.
A systematic review suggested that the consumption of coffee is associated with a reduction in the risk of stroke and coronary heart disease, but also acknowledged that more research is needed in order to understand this relationship, as studies have been mainly observational.
It is important to mention that the effects of coffee on cardiovascular health can vary between populations and among individuals, and that consuming coffee does not mean a reduction of cardiovascular risk. It is recommended that individuals at risk of cardiovascular disease or stroke consult with their GP or healthcare professional, who can advise them on any potential beneficial effects that coffee may have on their health.
Conclusion
Research suggests that moderate coffee consumption may have potential beneficial effects on body fatness and metabolism, depending on the intake of caffeine and other compounds. It is important to be mindful of the potential side effects of coffee consumption, such as increased anxiety or worsened cardiovascular health, and always consult a health professional if in doubt.
