The Times Australia
The Times World News

.
The Times Real Estate

.

Can coffee help you avoid weight gain? Here's what the science says

  • Written by Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland
Can coffee help you avoid weight gain? Here's what the science says

Coffee is well recognised as having a positive impact on long-term health. Drinking the equivalent of three to four cups of instant coffee a day reduces the risk[1] of many health conditions including heart disease, type 2 diabetes and some cancers.

Most people gain small amounts of weight[2] each year as they age. But can coffee help prevent this gradual weight gain?

A group of researchers examined whether drinking an extra cup of coffee a day – or adding sugar, cream or a non-dairy alternative – resulted in more or less weight gain than those who didn’t adjust their intake.

Their research[3] (currently a pre-proof, which means it has been peer reviewed but is yet to undergo the final formatting and copyediting) found a modest link between coffee and gaining less weight than expected.

People who drank an extra cup of coffee a day gained 0.12 kg less weight than expected over four years. Adding sugar resulted in a fraction more (0.09 kg) weight gain than expected over four years.

Read more: Health Check: four reasons to have another cup of coffee[4]

How was the study conducted? What did it find?

Researchers combined data from three large studies from the United States: two Nurses’ Health Studies[5] from 1986 to 2010, and from 1991 to 2015, and a Health Professional Follow-up study[6] from 1991 to 2014.

The Nurses’ Health Studies are two of the largest cohort studies, with more 230,000 participants, and investigates chronic disease risks for women. The Health Professional Follow-up study involves more than 50,000 male health professionals and investigates the relationship between diet and health outcomes.

Participants in all three studies completed a baseline questionnaire, and another questionnaire every four years to assess their food and drink intake. Using the combined datasets, researchers analysed changes in coffee intake and changes in the participants’ self-reported weight at four-year intervals.

Woman holds coffee cup
The study looked at associations between coffee intake and weight. Unsplash/Annie Spratt[7]

The average four year weight-gains for the nurses’ studies were 1.2kg and 1.7kg, while participants in the health professionals study gained an average of 0.8kg.

The researchers found that increasing unsweetened caffeinated or decaffeinated coffee intake by one cup a day was associated with a weight gain that was 0.12 kg less than expected over four years.

Adding creamer (milk) or a non-dairy alternative did not significantly affect this weight change.

However, adding sugar (one teaspoon) to coffee was associated with a weight gain that was 0.09 kg more than expected over four years.

These associations were stronger in participants who were younger and had a higher body mass index at the beginning of the studies.

What are the pros and cons of the study?

This study is unique in two ways. It had a very large sample size and followed participants for many years. This adds confidence that the associations were real and can likely be applied to other populations.

However, there are three reasons to be cautious.

First, the findings represent an association, not causation. This means the study does not prove that coffee intake is the true reason for the weight change. Rather, it shows the two changes were observed together over time.

Read more: Clearing up confusion between correlation and causation[8]

Second, the findings around weight were very modest. The average four-year weight gain averted, based on one cup of coffee, was 0.12 kilograms, which is about 30 grams per year. This amount may not be a meaningful change for most people looking to manage weight.

Finally, this analysis did not consider the variability in the amount of caffeine in coffee (which we know can be high[9]), it just assumed a standard amount of caffeine per cup.

How could coffee help with weight management?

Caffeine is a natural stimulant which has been shown to[10] temporarily reduce appetite and increase alertness. This may help to feel less hungry for a short period, potentially leading to reduced energy intake.

Some people consume coffee before exercise as a stimulant to improve their workout performance[11] – if a workout is more effective, more energy may be expended. However, the benefit is largely thought to be short-lived, rather than long-term.

Pouring coffee
Coffee has a small impact on metabolism. Chevanon Photography/Pexels[12]

Caffeine has also been shown to[13] speed up our metabolism, causing more energy to be burned while resting. However, this effect is relatively small and is not a suitable substitute for regular physical activity and a healthy diet.

Finally, coffee has a mild diuretic effect[14], which can lead to temporary water weight loss. This is water loss, not fat loss, and the weight is quickly regained when you re-hydrate.

Is it worth trying coffee for weight loss?

Losing weight can be influenced by various factors, so don’t get too enthusiastic about the coffee-weight link highlighted in this new study, or increase your coffee intake to unreasonable levels.

Most adults can safely consume around 400mg[15] of caffeine a day. That’s the equivalent of two espressos or four cups of instant coffee or eight cups of tea.

If you are pregnant or breastfeeding, it is important to talk to your doctor before increasing your caffeine intake, because caffeine can be passed through to your growing baby.

If you need individualised weight guidance, talk to your GP or visit an accredited practising dietitian[16].

Read more: What can you do to speed up your metabolism?[17]

References

  1. ^ reduces the risk (www.ncbi.nlm.nih.gov)
  2. ^ small amounts of weight (www.ncbi.nlm.nih.gov)
  3. ^ research (www.sciencedirect.com)
  4. ^ Health Check: four reasons to have another cup of coffee (theconversation.com)
  5. ^ Nurses’ Health Studies (nurseshealthstudy.org)
  6. ^ Health Professional Follow-up study (www.hsph.harvard.edu)
  7. ^ Unsplash/Annie Spratt (unsplash.com)
  8. ^ Clearing up confusion between correlation and causation (theconversation.com)
  9. ^ know can be high (pubmed.ncbi.nlm.nih.gov)
  10. ^ shown to (www.sciencedirect.com)
  11. ^ improve their workout performance (www.ncbi.nlm.nih.gov)
  12. ^ Chevanon Photography/Pexels (www.pexels.com)
  13. ^ shown to (www.sciencedirect.com)
  14. ^ mild diuretic effect (www.ncbi.nlm.nih.gov)
  15. ^ 400mg (www.healthdirect.gov.au)
  16. ^ accredited practising dietitian (member.dietitiansaustralia.org.au)
  17. ^ What can you do to speed up your metabolism? (theconversation.com)

Read more https://theconversation.com/can-coffee-help-you-avoid-weight-gain-heres-what-the-science-says-214954

The Times Features

Best Deals on Home Furniture Online

Key Highlights Discover the best deals on high-quality outdoor furniture online. Transform your outdoor space into a stylish and comfortable oasis. Explore a wide range of d...

Discover the Best Women's Jumpers for Every Season

Key Highlights Explore lightweight jumpers for spring and summer, ensuring breathability and ease. Wrap up warm with cozy wool jumpers for the chilly autumn and winter season...

Uncover the Elegance of Gorgeous Diamond Tennis Necklaces

Key Highlights Diamond tennis necklaces are a timeless piece of jewelry that exudes elegance and sophistication. They feature a continuous line of brilliant-cut diamonds, cre...

Dental Implants vs. Dentures: Which Is Better for You?

When it comes to replacing missing teeth, two of the most common options are dental implants and dentures. Both have their advantages and disadvantages, so choosing between them ...

What Neck Pain Really Means (And Why It’s More Than Just Poor Posture)

Neck pain is often brushed off as something temporary — a tight spot after a long day at the desk or a poor night’s sleep. But when the discomfort keeps returning, it could be a ...

The Work of Gosha Rubchinskiy: Fashion, Culture, and Youth

From Designer to Cultural Architect Gosha Rubchinskiy is not just a fashion designer—he's a cultural force. Born in Moscow in 1984, Rubchinskiy began his career in fashion in t...

Times Magazine

The Essential Guide to Transforming Office Spaces for Maximum Efficiency

Why Office Fitouts MatterA well-designed office can make all the difference in productivity, employee satisfaction, and client impressions. Businesses of all sizes are investing in updated office spaces to create environments that foster collaborat...

The A/B Testing Revolution: How AI Optimized Landing Pages Without Human Input

A/B testing was always integral to the web-based marketing world. Was there a button that converted better? Marketing could pit one against the other and see which option worked better. This was always through human observation, and over time, as d...

Using Countdown Timers in Email: Do They Really Increase Conversions?

In a world that's always on, where marketers are attempting to entice a subscriber and get them to convert on the same screen with one email, the power of urgency is sometimes the essential element needed. One of the most popular ways to create urg...

Types of Software Consultants

In today's technology-driven world, businesses often seek the expertise of software consultants to navigate complex software needs. There are several types of software consultants, including solution architects, project managers, and user experienc...

CWU Assistive Tech Hub is Changing Lives: Win a Free Rollator Walker This Easter!

🌟 Mobility. Independence. Community. All in One. This Easter, the CWU Assistive Tech Hub is pleased to support the Banyule community by giving away a rollator walker. The giveaway will take place during the Macleod Village Easter Egg Hunt & Ma...

"Eternal Nurture" by Cara Barilla: A Timeless Collection of Wisdom and Healing

Renowned Sydney-born author and educator Cara Barilla has released her latest book, Eternal Nurture, a profound collection of inspirational quotes designed to support mindfulness, emotional healing, and personal growth. With a deep commitment to ...

LayBy Shopping