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Green Beans

Also known as: Green beans, Green coffee beans, Green coffee bean extract (GCBE), Green bean coffee extract (GBCE), *Coffea arabica*, *Coffea canephora*, *Phaseolus vulgaris*

Overview

Green beans are legumes, while green coffee beans are the unroasted seeds of the coffee plant. Both are rich in phytochemicals, particularly chlorogenic acid, which is associated with various health benefits such as weight management and improved lipid profiles. Green beans are primarily consumed as vegetables, whereas green coffee bean extracts are utilized as dietary supplements. The research is moderate in maturity with several systematic reviews and meta-analyses available, indicating good quality evidence regarding their efficacy and safety, although further long-term studies are needed to fully assess their effects. Both forms are rich in vitamins, minerals, and bioactive compounds and are important sources of nutrition, especially in regions where access to high-quality proteins is limited.

Benefits

Green beans and their extracts offer several evidence-based benefits. A meta-analysis found that GBCE at a minimum of 500 mg per day resulted in significant weight reduction, with a weighted mean difference of -1.30 kg (95% CI: -2.07 to -0.52, p = 0.001). Additionally, GCBE has been shown to improve lipid profiles, although specific effect sizes were not detailed. Nutritionally, green beans are a rich source of essential vitamins (like folate and vitamin C), minerals, and fiber, providing significant health benefits, especially to populations in developing countries. The evidence quality for these benefits is generally good, although the sample sizes and durations of studies can limit the overall strength of evidence.

How it works

The primary mechanism of action for chlorogenic acid involves the inhibition of glucose-6-phosphatase, which decreases glucose production in the liver and enhances insulin sensitivity. Additionally, chlorogenic acid may affect fat metabolism by influencing the absorption and utilization of fats in the body. These effects are primarily mediated through metabolic pathways that regulate glucose and lipid metabolism, demonstrating interaction with the digestive and metabolic systems.

Side effects

Green bean extracts are generally regarded as safe when used at studied doses, though long-term safety data is limited. Common side effects (>5%) may include gastrointestinal issues such as diarrhea and stomach upset. Less frequent side effects (1-5%) reported include headaches and dizziness. There are generally no significant rare side effects identified in the literature. Caution is advised for special populations, particularly those who are pregnant, breastfeeding, or have certain medical conditions, such as diabetes or hypertension, due to potential blood sugar or blood pressure effects. Further, interactions with medications affecting these conditions warrant consulting healthcare providers before use.

Dosage

For weight loss and lipid profile improvement effects, a minimum of 500 mg/day of chlorogenic acid from GBCE or GCBE is recommended as the effective dose. Although the optimal dosages are not definitively established, 500 mg/day is the most commonly studied and endorsed dose. There are currently no specific recommendations for timing during the day for supplementation, and the upper safety limits for higher doses remain unclear based on available literature. Factors influencing absorption include the phytochemical profile and extraction methods employed.

FAQs

Is green coffee bean extract safe for long-term use?

While generally considered safe in short-term use, comprehensive long-term safety and potential drug interactions require further study.

When is the best time to take green coffee bean extract?

Currently, there are no specific timing recommendations provided for the use of green coffee bean extracts.

What results can I expect from taking green coffee bean extract?

Users may observe weight loss and improved lipid profiles typically within several weeks to a few months.

Is green coffee bean extract a quick fix for weight loss?

It is often misunderstood as a quick fix; effective weight loss should consider diet and exercise alongside supplementation.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/37710316/ – This meta-analysis assessed the effects of green coffee bean extract on body weight, showing significant weight reduction associated with doses of chlorogenic acid ≥ 500 mg/day.
https://pubmed.ncbi.nlm.nih.gov/22826178/ – This systematic review examined the impact of green coffee bean extract on lipid profiles and expressed improvements, although specific result descriptions were limited.
https://www.nmcd-journal.com/article/S0939-4753(19)30383-7/fulltext – An analytical study characterized 72 phytochemical compounds from green beans, indicating their rich bioactive compound composition.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1385232/full – This research highlighted the nutritional benefits of legumes like green beans, emphasizing their role in nutrient provision in developing regions.
https://www.researchgate.net/publication/373939670_Chlorogenic_acid_in_green_bean_coffee_on_body_weight_a_systematic_review_and_meta-analysis_of_randomized_controlled_trials – This systematic review and meta-analysis focused on the effects of chlorogenic acid from green bean coffee on weight loss, reinforcing its potential benefits.