Coffee is a widely drunk beverage globally, with possible health benefits, including helping weight loss when consumed in moderation and without excessive added sweeteners. Coffee contains nutrients such as niacin, potassium, magnesium, and antioxidants, boosting digestive and heart health. It also includes caffeine, which can boost metabolism, and energy levels, and contribute to weight loss.
A recent study published in The American Journal of Clinical Nutrition found that drinking sugarless coffee is connected with a small value of weight loss while adding sugar to coffee was linked with some weight gain. The study analyzed data from three major health studies and had over 155,000 contributors. It discovered that drinking one cup of coffee daily, whether with no caffeine or regular, was allied with a loss of 0.12 kilograms (kg) of body weight over four years. In contrast, adding one teaspoon of sugar daily was associated with 0.09 kg of weight gain over the same period.
The study indicates that drinking unsweetened coffee might benefit weight management, especially among people with overweight or obesity. However, it’s important to mention that the overall impact of coffee on weight is moderate, whether with or without sugar. Adding whitener or cream to coffee was not associated with substantial weight gain.
While the conclusions are fascinating, the study has limitations, including a mostly white participant pool and support on self-reported data. Additionally, further research is required to confirm these results, and future studies should explore higher levels of caffeine usage from various sources.
In general, average coffee consumption (up to 5 cups per day) without added sugar is suggested for health benefits and weight control. However, people should listen to their bodies and modify caffeine intake if they experience tension or anxiety. It’s also essential to estimate all sources of caffeine, including tea, chocolate, energy drinks, and certain medications.
Several mechanisms may explain the relationship between coffee and weight. Caffeine, found in coffee, can promote thermogenesis, improve energy expenditure, repress appetite, enhance insulin sensitivity, and improve physical performance. Additionally, the study emphasized that calorie intake could be an aspect, as many people add sugar, sweeteners, and cream to their coffee, increasing their daily calorie intake.
However, it’s essential to evaluate potential health risks linked with increased coffee consumption. Coffee can lead to insomnia, anxiety, jitteriness, palpitations, and gastrointestinal distress in some individuals, particularly those sensitive to caffeine or drinking large amounts. Coffee can also interact with medications and supplements, concerning their effectiveness.
Key points concerning coffee and weight loss include:
- Black coffee is low in calories, including less than 5 calories per 8-oz cup. This makes it an ideal choice for weight loss when used without added sugars or fats. However, adding milk or sugar can immensely increase its calorie content.
- Caffeine in coffee can boost thermogenesis, increase basal metabolic rate (BMR), and help burn more calories at rest. While research indicates a positive association between coffee consumption and BMR, people may metabolize coffee another way.
- Caffeine may decrease feelings of hunger by reducing the hunger hormone ghrelin. It can also stimulate the release of the satiety hormone peptide YY (PYY), promoting a feeling of fullness and reduced appetite.
Despite its potential benefits, there are considerations when using coffee for weight loss:
- Many coffee drinks, especially those with added sugars and fats, can be high in calories. Popular coffee drinks like Mocha Frappuccinos and Caramel Macchiatos can contain hundreds of calories, possibly hindering weight loss endeavors.
- Caffeine can interrupt sleep by stopping adenosine receptors responsible for drowsiness. Poor sleep quality may lead to higher appetite and calorie consumption, likely offsetting weight loss efforts. It’s recommended to avoid caffeine at least six to seven hours before bedtime.
- To optimize coffee’s benefits, it’s suggested to drink no more than four 8-oz cups a day, supplying around 400mg of caffeine. Black coffee is the most suited choice for weight loss, but for those who prefer sweetness, low-calorie sweeteners like erythritol, stevia, or xylitol can be used.
- Individual responses to coffee differ, so it’s essential to find an intake level that suits your body and needs. Consulting a healthcare provider can help choose the most suitable weight loss plan, including coffee consumption, based on individual factors.
In conclusion, while unsweetened coffee may support weight loss, individuals should be aware of possible side effects and medication dealings when increasing their coffee intake. Consulting with a healthcare professional is sensible, specifically for those with detailed health concerns related to caffeine consumption.
