I never thought coffee could be green. When I first heard of green coffee, I thought they might be referring to Green Mountain Coffee, a specialty roasting company. Or maybe the coffee that is grown sustainably with a zero carbon footprint? Well, neither one of those is true. Green coffee is simply unroasted regular coffee beans. So, what’s the big deal?
Let us explore,
Table of Contents
- What is green coffee?
- What is so different about green coffee?
- Green coffee and Chlorogenic acid
- What does green coffee taste like?
- What are the health benefits of green coffee?
- Conclusion
What is green coffee?
As you may know, coffee beans are not beans but they are seeds. The coffee bean is a seed inside a coffee cherry, which is a small fruit. These seeds when raw are green in color. It does not matter what type of beans it is, they are all usually green. The kind of beans you see in a coffee shop or online are the ones that are modified during the process called roasting. As a general rule, the darker the bean or seed, the longer it has been roasted. Roasting is the process that gives coffee most of its aroma.
So, green unroasted coffee is raw, room-temperature coffee (not roasted) and usually is lighter, sweet, and fruity.
What is so different about green coffee?
One of the main reasons for green coffee to become so popular recently is its claimed health benefits. Green coffee beans are small, hard, and have a greenish hue. They contain moisture, caffeine, carbohydrates, lipids, proteins, and various organic compounds.
Green coffee is often marketed as a dietary supplement due to its high content of chlorogenic acids, a type of polyphenol. Chlorogenic acids are believed to have antioxidant properties
Chlorogenic acids (CGAs), a group of phenolic esters of caffeic and ferulic acids, are found in many plants, fruits, and vegetables. They are reported to be found in high concentrations in coffee, as high as 70–350 mg per cup of coffee [1]. More than 80 different CGAs were detected in green coffee beans, with 5-caffeoylquinic acid being the most abundant [2].
They are a type of polyphenol, which are bioactive compounds known for their antioxidant properties.
Other than coffee, some of the sources for Chlorogenic acids are:
- tea,
- fruits (e.g., apples, berries, and citrus fruits),
- vegetables (e.g., potatoes, artichokes, and spinach), and
- whole grains.
They can help combat oxidative stress and free radicals in the body, which are linked to various chronic diseases and aging
Green coffee and Chlorogenic acid
Chlorogenic acids in coffee are a great source, particularly in its green coffee bean form before roasting. The roasting process reduces the chlorogenic acid content, which is why green coffee extracts are often used in dietary supplements for their potential health benefits.
Chlorogenic acids are sensitive to heat and during roasting (i.e. heating coffee beans) several chemical transformations happen [INTERNAL LINK] affecting the chlorogenic acid content. Especially during the later stages of roasting, they undergo thermal degradation, breaking the acid molecules.
The same chemical processes (Mallard reaction) that give coffee the color and aroma you desire, also change the chlorogenic acid into other compounds.
Roasting can decrease the solubility of chlorogenic acids in water. This means that even if some chlorogenic acids survive the roasting process, they may not be as readily extracted when brewing coffee, which can further diminish their presence in the final cup.
But do not mistake the acid level with caffeine content or compare it with green tea. Green coffee still has high levels of caffeine in it.
What does green coffee taste like?
Most of us who are accustomed to the flavor of coffee will realize that green coffee tastes nothing like coffee. Green coffee is much lighter and has a fruity smell to it. I would say that it is closer to herbal tea than coffee. With one major difference. Do not mistake the acid level for caffeine content or compare it with green tea in terms of caffeine.
Green coffee still has a high level of caffeine in it compared to green tea. A cup of coffee made from green beans can have similar levels of caffeine as a dark roast.
Coffee made from raw green beans doesn’t look like “coffee,” either. It usually has an amber color and a shade of green.
What are the health benefits of green coffee?
Most of the benefits from green coffee are either from caffeine or from the high content of chlorogenic acid and its properties.
Since chlorogenic acid has antioxidant properties – polyphenols in it act as curative compounds against oxidative stress, which play an active role in many diseases including cancer.
Some of the common claims of green coffee’s health benefits are:
Aids in Weight Loss
Caffeine has been the subject of extensive research to understand the impact on weight loss. Though, not conclusive in my opinion, a moderate amount of caffeine does boost metabolism, increase fat burn, and reduce appetite impact loss in weight. Furthermore, it acts as a stimulant increasing focus thereby giving energy to do more intense workouts.
Scientific research has seen some success in ability of chlorogenic acid to influence the gut microbiota in vivo, which could be one of the underlying mechanisms by which it exerts its anti-obesity effects.
Regulates Blood Sugar
Chlorogenic acid has also been seen to improve glucose resistance in certain experiments. It can thus increase insulin sensitivity and stabilize blood sugar levels.
The researchers have indicated their work built on previously published research, which suggested that drinking three to five daily cups of coffee, containing an average of 70-150mg of caffeine, was associated with a lower risk of type 2 diabetes and cardiovascular disease.
Controls Blood Pressure
Cardiovascular disease (CVD) is one of the leading causes of mortality and morbidity worldwide and there are several main risk factors such as smoking, diabetes, hypertension, and obesity.
Some authors reported that consumption of antioxidant-rich foods and beverages has a protective role against the development of risk factors for CVD [6]
It has been found that green coffee due to its anti-oxidant properties helps in lowering blood pressure by reducing the amount of cortisol in the bloodstream.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4123567/
Has anti-aging effects
As mentioned earlier, the chlorogenic acid in green coffee helps your body remove the free radicals. A chronic state of oxidative stress exists in cells because of an imbalance between prooxidants and antioxidants. Accrual of oxidative damage is a common feature of aging.
Green coffee with its antioxidant properties can help with reducing this stress and hence providing some anti-aging effects.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2987625/
It is important to note that most of the above benefits come from caffeine and chlorogenic acid, one can get similar benefits from regular coffee or other sources as well. Every individual’s body type and profile would be different, so the extent of impact will differ for each individual. In addition, most of these scientific studies are still directional and not conclusive. It may be worthwhile to note that any of the above benefits may not materialize if one consumes a sugary caffeine drink, or leads a non-active lifestyle. Basics of good diet and exercise are a must along with moderate green coffee!
Conclusion
In summary, green coffee is nothing else but unroasted coffee and has been found to have significant health benefits. If you have been not drinking coffee because of its bitter taste or aroma, green coffee can come to your rescue. As these beans are not roasted, you will not wake up and smell the coffee, but you will get all the benefits of caffeine and its anti-oxidant properties.
Sources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8705492/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4123567/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2987625/
https://dmsjournal.biomedcentral.com/articles/10.1186/s13098-019-0489-8