Eating green coffee and potatoes for breakfast can double your weight loss? Doctor: Overdosage may lead to three major risks of osteoporosis

Internet rumor: "Drinking green coffee for breakfast can replenish chlorogenic acid, especially with other foods rich in chlorogenic acid, such as potatoes, bananas, etc., can double the weight loss effect! Dr. Liu Boen said that if you think that taking a variety of foods containing chlorogenic acid for breakfast can achieve a weight loss effect of 1+1>2, it may be too naive!

Green coffee is not a new type of coffee. It is a lightly roasted coffee.

The so-called green coffee is not a new variety of coffee. It actually refers to unroasted coffee or lightly roasted coffee. Because it has not undergone a high-temperature process, it can retain relatively rich caffeine, catechins and other polyphenol components. As for chlorogenic acid (CGA), it is one of the main components of coffee and is also the main component that affects the fruity taste of coffee. Chlorogenic acid, also known as coffee tannin, is a general term for a group of polyphenol compounds that are commonly found in coffee, beans, and potatoes.

Green coffee is lightly roasted at low temperature to retain more chlorogenic acid

Similarly, green coffee also contains chlorogenic acid. The chlorogenic acid component in green coffee is a phenolic acid family that is commonly found in many plants. Due to its low heat resistance, chlorogenic acid is easily affected by high temperature and time during the roasting process, which causes many chlorogenic acids to be destroyed. However, green coffee is roasted at low temperature and shallowly, so it can retain more chlorogenic acid. Therefore, different varieties of coffee contain different amounts of chlorogenic acid, and the higher the temperature at which they are roasted, the lower the content.

Talking about the effect of chlorogenic acid on weight loss, Liu Bowen, executive director of the Taiwan Obesity Education and Prevention Association and a weight loss specialist, said that chlorogenic acid can enhance the function of mitochondria in cells, which in turn can help burn fat and also increase the metabolic rate. A study published at the 2010 International Coffee Science Conference pointed out that chlorogenic acid can interfere with the activity of lipase enzymes and inhibit the decomposition and absorption of fat. However, if we talk about whether chlorogenic acid can really achieve the effect of weight loss, in fact, more large-scale trials are still needed to verify it in the future.

Research: Chlorogenic acid has many benefits. Burdock, potatoes, and bananas contain chlorogenic acid.

Some literature reports have also pointed out other benefits of chlorogenic acid, including: it can promote metabolic rate, help inhibit the activity of sugar-degrading enzymes, thereby slowing the rate of blood sugar rise, helping to lower blood lipids and inhibit fat absorption, and helping to eliminate fatigue and improve skin quality. Some studies also point out that coffee can reduce the risk of cirrhosis and hepatitis.

Drinking coffee and eating potatoes for breakfast will increase calories instead of weight loss

Dr. Liu Boen said that foods containing chlorogenic acid in daily diet include: burdock, potatoes, bananas, eggplants, pears, etc. It may be naive to think that consuming double or more foods containing chlorogenic acid for breakfast can achieve the weight loss effect of 1+1>2. For example, drinking coffee and then eating potatoes for breakfast, although these two types of food both contain chlorogenic acid, which can help increase the metabolic rate, if this single food is used as breakfast for a long time to lose weight, it will also produce some side effects. For example: the main component of potatoes is starch. In order to have a sense of fullness, you may consume too much potatoes, which will increase the calories. Moreover, a healthy breakfast should be combined with a certain proportion of protein and vegetables and fruits rich in minerals. This is considered a healthy and nutritionally balanced breakfast.

[Beware of the three major side effects of consuming too much green coffee]

In particular, it is important to note that consuming too much green coffee can also produce the following three side effects:

1. Prone to osteoporosis: Green coffee is rich in caffeine. If you drink a lot of coffee for breakfast for a long time without taking enough milk and calcium, you may be at risk of osteoporosis. You might as well replace coffee with latte to avoid any concerns.

2. Prone to sympathetic nervous system excitement syndrome: Some people who drink coffee on an empty stomach for breakfast will experience symptoms such as palpitations, insomnia, mental excitement, increased blood pressure, and emotional tension. It is recommended not to overdose. It is best to follow the recommendations of the Ministry of Health and Welfare and consume about 300 mg of caffeine a day (about 1-3 cups).

3. Gastrointestinal functional disorders: Similarly, some people like to drink coffee, but it is easy to cause gastrointestinal discomfort, such as peptic ulcer, aggravated irritable bowel symptoms, etc., and should try to avoid excessive intake.

【Doctor's Tips】:

Breakfast is a very important meal of the day. It is generally recommended that its total calories should account for about 40% of the day and should include appropriate proportions of protein, fat and carbohydrates. Of course, you can also add some fruits and vegetables, such as apples, bananas or citrus fruits, which is also a complete healthy breakfast recipe.