HEALTHPLAN MAGAZINE

In recent findings, a study has uncovered an unexpected association between unsweetened coffee and weight loss, shedding light on potential health benefits beyond the enjoyment of this popular beverage.

Exploring the Relationship Between Coffee and Weight

This study, conducted on a diverse population, delves into the intricate connections between coffee consumption, caffeine intake, and fluctuations in body weight, taking into account various additives commonly used with coffee.

Key Study Findings

Researchers analysed data from a substantial sample of participants, comprising over 155,000 individuals, and uncovered noteworthy insights:

• An increase in unsweetened coffee consumption by one cup was linked to a decrease in weight by approximately 0.12 kilograms (0.26 pounds).
• Conversely, adding one teaspoon of sugar to daily food or drinks led to an increase in weight of 0.09 kilograms (0.20 pounds).
• Notably, cream and non-dairy creamers did not appear to impact participants' weight significantly.
• The study also highlighted that caffeine, present in coffee, played a role in weight management. A 100-milligram rise in caffeine intake (equivalent to one cup of coffee) resulted in a weight reduction of 0.08 kilograms (0.18 pounds).

Unsweetened Coffee's Weight Loss Mechanisms

Dr. Colleen Gulick said that there were a number of reasons why unsweetened coffee might contribute to weight loss:

1. Thermogenic Effect: “Caffeine, a key component of coffee, is known to stimulate thermogenesis, which is the process by which the body generates heat and burns calories,” she explained. “This thermogenic effect can increase energy expenditure.”

2. Appetite Suppression: “Caffeine has been shown to have appetite-suppressing properties, which may reduce overall caloric intake,” she said.

3. Metabolic Benefits: “Coffee contains bioactive compounds, such as chlorogenic acids aTrusted Sourcend polyphenols, that have been linked to metabolic benefits, including improved insulin sensitivity and glucose metabolism,” she said. “These effects could potentially influence body weight regulation and contribute to weight loss.”

4. Enhanced Physical Performance: “Caffeine has been shown to improve endurance and physical performance,” she observed. “By increasing exercise capacity and intensity, regular consumption of unsweetened coffee might indirectly support weight loss efforts through increased calorie expenditure during physical activity.”

Caloric Considerations

Experts also pointed out the caloric differences associated with various coffee additives. For example, a medium black coffee with sugar-free syrup contains a mere 5 calories, while a flavored coffee like a caramel macchiato can pack 250 calories and 33 grams of sugar. Choosing unsweetened options can significantly reduce calorie intake for those aiming to shed pounds.

Health Risks and Considerations

While coffee offers numerous health benefits, including potential weight loss, experts caution against excessive consumption.

Dr. Alex Foxman, who serves as the Medical Director at Achieve Health and Weight Loss, highlighted that while coffee offers numerous health benefits, it's essential to recognise that it may have adverse effects on specific individuals.

"For instance," he explained, "coffee can trigger insomnia, anxiety, jitteriness, palpitations, and gastrointestinal discomfort in some people. This is especially true for individuals who are sensitive to caffeine or consume large quantities of it."

Dr. Foxman further emphasized that coffee has the potential to interact with various medications and supplements, including anticoagulants, antidepressants, iron, and calcium.

"Considering these interactions, individuals who intend to increase their coffee intake should consult their healthcare providers if they have any underlying medical conditions or are taking medications that could be influenced by coffee," he advised. "It's also wise to keep a close watch on their caffeine consumption and avoid consuming coffee too close to bedtime or on an empty stomach to minimize potential side effects."

In Conclusion

Unsweetened coffee emerges as an unexpected ally in weight management, potentially aiding those seeking to lose weight. However, individuals should be mindful of added caffeine intake and consider potential side effects and interactions with medications. For those aiming to optimise their coffee consumption for weight control, opting for unsweetened varieties is a prudent choice.

Source: HealthLine