Introduction
With so many weight loss supplements on the market, it can be hard to know which ones are effective and safe. Two popular options are green coffee bean extract and apple cider vinegar. But what are the differences between these two supplements?
Green coffee bean extract comes from unroasted coffee beans. It contains high levels of chlorogenic acid, an antioxidant that may help with weight loss by reducing fat absorption and promoting metabolism. Apple cider vinegar is made by fermenting apple cider, which leaves probiotics and acetic acid that may curb appetite and burn fat.
ACV and green coffee works different way than Green tea.
apple cider vinegar treats hunger pangs. Hunger pangs are dangerous while you want to eat less for weight loss. Hunger pangs will make you eat rubbish, and junk to add on the calories you were to avoid. So apple cider vinegar helps you lose weight by controlling hunger pangs which will otherwise add weight.
Green Coffee contains Cholinergic Acid, actually the skin of the seeds have this. This acid limits the absorbtion of carbs in the stomach. When absorption of carb is stopped, it will not be adding calories to your food. Hence will make your carb intake lower.
Green coffee and apple cider vinegar will not magically make you lose weight, but you have to wait and take them properly.
15 ml ACV empty stomach in the morning and before bedtime. You can add a teaspoon of honey.
What is Green Coffee Bean Extract?
Green coffee bean extract is made from the unroasted beans of the coffee plant. Coffee beans contain antioxidants known as chlorogenic acids, which are thought to be responsible for many of coffee's health benefits.
Roasting coffee reduces its chlorogenic acid content. So proponents of green coffee bean extract say that taking high doses of this supplement in extract form delivers very high levels of chlorogenic acid.
Some small studies have linked green coffee bean extract to modest weight loss, though the evidence is mixed. A review of 3 studies with a total of 142 participants found that people lost 2.5 to 3.7 pounds more over a 12-week period when taking green coffee extract compared to those taking a placebo.
Potential mechanisms for how green coffee bean extract may aid weight loss include:
Chlorogenic acid may reduce absorption of fat and glucose in the gut.
Increased fat burning: Chlorogenic acid has been shown to promote metabolism in animal studies.
Reduced insulin spikes: Chlorogenic acid may moderate post-meal blood sugar rises.
However, larger and longer-term studies are still needed to confirm whether green coffee bean extract is effective and safe for weight loss.
What is Apple Cider Vinegar?
Apple cider vinegar is made by fermenting apple juice twice. First, the sugars are turned into alcohol. Then bacteria are added to ferment the alcohol into acetic acid, the main active component of vinegar.
Organic, unfiltered apple cider vinegar contains a dark, cloudy sediment called the "mother." This sediment contains strands of proteins, enzymes, and probiotic bacteria that give apple cider vinegar most of its health benefits.
Acetic acid is the key reason why some people lose weight taking apple cider vinegar. Acetic acid may:
Curb appetite and increase feelings of fullness. Studies show vinegar consumption can increase satiety after meals.
Lower blood sugar response. Acetic acid appears to block enzyme activity that digests starches. This lowers blood glucose and insulin levels.
Burn fat: Animal studies suggest acetic acid may prevent fat buildup and speed metabolism.
However, evidence for weight loss in humans is mixed. A 12-week study in 144 obese adults found those taking 1 tablespoon of apple cider vinegar per day lost 2.6 pounds compared to the placebo group. But other studies have found minimal or no weight loss from vinegar.
Green Coffee Bean Extract vs Apple Cider Vinegar Side Effects
Both green coffee bean extract and apple cider vinegar appear relatively safe when consumed in moderation. However, they can cause some mild side effects.
Potential side effects of green coffee bean extract may include:
Anxiety, nervousness, and jitteriness: The caffeine content may cause symptoms in sensitive individuals.
Diarrhea: Some users report loose stools, stomach discomfort, or frequent bowel movements.
Headaches: A potential side effect is caffeine-related headaches or migraines.
Increased heart rate and blood pressure: Possible due to caffeine, which acts as a stimulant.
Apple cider vinegar side effects may include:
Decreased potassium levels: Having low potassium can cause muscle cramps, fatigue, and low energy. Those on blood pressure medications should use caution.
Digestive issues: Some people report mild nausea, reflux, bloating, gas or constipation from the acetic acid.
Erosion of tooth enamel: Apple cider vinegar is acidic, so dilute it and avoid taking it undiluted.
Throat irritation: Apple cider vinegar has an abrasive texture that can irritate tissues. Dilute it before drinking.
To minimize risks, take only moderate doses of either supplement, avoid exceeding recommended amounts, and consult your healthcare provider about potential interactions with medications or if you have any medical conditions.
Green Coffee Bean Extract vs Apple Cider Vinegar for Weight Loss
Studies comparing green coffee bean extract directly to apple cider vinegar for weight loss are lacking. However, looking at the evidence for each supplement individually gives us some insight into their potential effectiveness.
For green coffee bean extract, a 2011 review found average weight loss of 2.5 pounds across three key studies. Other reviews report similar modest weight loss results:
A 2017 review reported participants lost 2.4 to 10.5 pounds on average.
A 2022 review of 12 clinical trials found participants lost 3.2 pounds more than placebo groups.
Evidence is a bit murkier for apple cider vinegar and weight loss in humans. Some studies show minimal effects:
A 2009 study in 175 obese adults using 15mL vinegar daily reported only minor weight loss compared to placebo.
A 2021 study in 60 adults found 8 weeks of apple cider vinegar intake did not significantly reduce BMI or weight compared to placebo.
However, a 2018 meta-analysis reported the following:
Across 5 trials with a total of 237 participants, those who consumed apple cider vinegar daily lost 1.7 pounds over 3 months compared to control groups.
Among the subset of participants also following a reduced calorie diet, apple cider vinegar users lost 6 pounds compared to 2.6 pounds in control groups.
So evidence for both green coffee bean extract and apple cider vinegar for weight loss is preliminary. However, green coffee bean extract shows slightly more consistent positive results from clinical trials so far. Larger and longer studies are still needed.
Green Coffee Bean Extract vs Apple Cider Vinegar Calories
Green coffee bean extract is very low in calories, while apple cider vinegar has none.
Typical supplement doses of green coffee bean extract provide just 5 to 20 calories. A standard 500mg capsule contains just 3 calories.
Apple cider vinegar is calorie-free. The acetic acid provides flavor but no calories.
So calories are not a factor when comparing these supplements. Neither significantly contributes to daily calorie intake.
Green Coffee Bean Extract vs Apple Cider Vinegar Benefits
Aside from potential weight loss, green coffee bean extract and apple cider vinegar may offer other benefits:
Additional benefits linked to green coffee bean extract include:
Lowering blood pressure: Chlorogenic acid helps dilate blood vessels.
Controlling blood sugar: The antioxidant content may reduce glucose absorption.
Boosting metabolic rate: Animal studies show increased metabolism, but human data is lacking.
Improved cholesterol: May help lower LDL "bad" cholesterol and triglycerides.
Other uses for apple cider vinegar include:
Improving insulin sensitivity: Vinegar taken with high carb meals appears to slow starch digestion and reduce blood glucose spikes.
Lowering cholesterol: Acetic acid may inhibit cholesterol production in the liver.
Killing pathogens: Vinegar has antimicrobial effects against bacteria, mold and fungi.
Skin health: Antifungal and antibacterial properties may improve acne, dandruff, and skin fungal infections.
So while the two supplements have differing health benefits beyond weight loss, both offer antioxidant and blood sugar moderating effects.
Conclusion
Green coffee bean extract and apple cider vinegar are two popular supplements used for health purposes like weight loss and managing blood sugar levels.
Green coffee bean extract appears somewhat more effective based on clinical evidence so far, producing modest weight loss of 2.5 to 3 pounds over 12 weeks compared to placebo groups. Apple cider vinegar also holds promise, but results have been mixed in trials to date.
Neither supplement has major side effects for most people when used moderately and appropriately. Green coffee bean extract offers more calories from its caffeine content, while apple cider vinegar is calorie-free.
Beyond weight loss effects, both provide antioxidants, help moderate glucose absorption, and may offer other benefits like lowering cholesterol. But larger and longer studies are still needed.
Talk to your doctor before trying green coffee bean extract or apple cider vinegar. They can help determine if either supplement may be useful for your health and weight management goals. And tell your physician about any side effects you experience.
As with any supplement, it's wise to combine green coffee bean extract or apple cider vinegar with lifestyle changes like a healthy diet and regular exercise for optimal wellness.
References:
Onakpoya, I., Terry, R., & Ernst, E. (2011). The use of green coffee extract as a weight loss supplement: A systematic review and meta-analysis of randomised clinical trials. Gastroenterology Research and Practice, 2011.
Igho Onakpoya, Rohini Terry, Edzard Ernst, The Use of Green Coffee Extract as a Weight Loss Supplement: A Systematic Review and Meta-Analysis of Randomised Clinical Trials, Gastroenterology Research and Practice, Volume 2011, Article ID 382852, 6 pages, 2011.
Wang, L., Yang, R., Yuan, B., Liu, Y., & Liu, C. (2020). The pharmacological mechanism of chlorogenic acid on lipid and glucose metabolism in diet-induced obese mice. Food & nutrition research, 64.
Johnston, C. S., Steplewska, I., Long, C. A., Harris, L. N., & Ryals, R. (2010). Examination of the antiglycemic properties of vinegar in healthy adults. Annals of Nutrition and Metabolism, 56(1), 74-79.
Östman, E., Granfeldt, Y., Persson, L., & Björck, I. (2005). Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. European journal of clinical nutrition, 59(9), 983-988.
Johnston, C. S., & Gaas, C. A. (2006). Vinegar: medicinal uses and antiglycemic effect. MedGenMed: Medscape general medicine, 8(2), 61.
