January 27, 2025 • 9 mins
In this episode of Daily Value, we look at how the roasting style of coffee—light versus regular—might influence body composition. Examining evidence from a recent randomized controlled trial published in Nutrients (PMID: 39275165). Could your choice of coffee enhance fat loss and muscle mass?
Discussion Points:
- Roasting and Polyphenols: How lightly roasted coffee, with higher chlorogenic acid content, outperformed regular roasts in reducing body fat (-1.4% vs. -1.0%) and increasing muscle mass (+0.8%).
- Mechanisms at Play: The role of chlorogenic acids and caffeine in body composition augmentation as outlined in mechanistic research.
- Practical Takeaways: Why choosing lightly roasted coffee and consuming it regularly may provide metabolic benefits over time (especially in sedentary/overweight populations).
https://pubmed.ncbi.nlm.nih.gov/39275165/
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 0 (00:01):
Could the style of your coffee affect the amount of
muscle and fat mass you carry?
We have new data to suggest itmight.
Hello everyone, and welcome toanother episode of Daily Value.
I'm William Wallace, and todaywe're yet again looking at a
topic that connects one of theworld's most beloved beverages,
that being coffee, with itspotential effects on our health.
Now, whereas in the last coupleof weeks we've discussed the
(00:24):
impacts of genetics on coffeeand coffee's effects on
cardiometabolic outcomes, thisweek we're touching on something
a bit different, specificallybody composition, that being the
possible effects that coffeehas on fat and muscle mass.
Coffee is more than just acaffeine delivery system.
In fact, its chemicalcomposition is quite complex, as
(00:46):
it contains over 1,000different phytochemicals known
as polyphenols, along with macroand micronutrients.
Now, unsurprisingly, coffee isthe most used source of these
particular polyphenols in theUnited States and Europe, but
coffee is also considered to bethe primary source of dietary
polyphenols in the US and Europe.
(01:07):
When just looking at generalpolyphenol consumption, it's
thought that coffee consumptionaccounts for 41% of total
polyphenol intake in the UnitedStates and 36% of total
polyphenol intake in Europe.
One of the most prominentpolyphenols in coffee is called
hydroxycinnamic acid.
This is one of the two majorphenolic acids.
(01:29):
Phenolic acids account forapproximately 30% of all known
polyphenols found in our diet.
Now, from hydroxycinnamic acid,there is another major group of
polyphenols formed, which againare abundant in coffee.
This class of polyphenols iscalled chlorogenic acids and it
includes compounds like ferulicacid, caffeic acid, turmeric
(01:51):
acid and 3, 4, and 5 caffeineoil quinic acids.
Other minor dietary sources ofthese compounds include potatoes
, apples, pears and some teas.
The compounds have been shownrepeatedly in scientific
literature to havelipid-lowering effects and
antihypertensive effects, whichseems counterintuitive given
(02:12):
that we've all heard caffeinecan cause high blood pressure.
The kicker here is that, whilenon-habituated coffee drinkers
may experience an acute rise inblood pressure after two weeks
of regular coffee consumption,coffee does seem to have
beneficial or neutral effects onblood pressure due to the
polyphenol content of coffee.
(02:33):
More recently, chlorogenic acidshave been molecules of
particular interest because theymay influence fat metabolism,
muscle growth and overall bodycomposition.
But here's the catch the waycoffee is roasted significantly
affects its caffeine andpolyphenol content.
The roasting process of coffeecan reduce the final polyphenol
(02:55):
content anywhere from 40 to 80percent of original content.
You see, polyphenols likechlorogenic acids are heat
sensitive In lighter roasts,shorter exposure mass during
roasting, leading to a slightlyhigher caffeine concentration
(03:27):
per unit of weight.
So lighter roasts have higherpolyphenol and caffeine content
compared to darker roasts.
Now this recent information onchlorogenic acids possibly being
beneficial for fat mass andbody composition have led a
group of researchers to ask doesthe choice between a light
roast and a regular roast matterat all for our health?
(03:50):
This particular study was arandomized, controlled,
single-blind crossover trial andit was published in the journal
Nutrients.
It examined the effects of twodifferent coffees on body
composition in adults who wereoverweight or obese, so they had
BMIs between 25 and 35, andthey were aged between 18 and 65
(04:12):
.
There were two arms a lightlyroasted coffee arm.
This was high in polyphenols,particularly hydroxycinnamic
acid, containing approximately400 milligrams per cup, along
with 130 milligrams of caffeineper cup.
The other group consumedregular roasted coffee, which
was lower in polyphenols, atapproximately 150 milligrams per
(04:33):
cup, with caffeine contentaround 70 milligrams per cup.
Both groups consumed three 200milliliter cups of coffee daily
for 12 weeks, followed by atwo-week washout period before
switching coffee types.
So they both completed bothinterventions.
The researchers evaluate changesin body composition at the body
(04:54):
, fat and muscle mass andvisceral fat using bioimpedance,
along with metabolic markerslike blood glucose,
triglycerides and blood pressure.
The findings were as follows.
Both light roast and regularroast drinkers reduced body fat
percentage, but light roastshowed a greater reduction.
It was about a 1.4% loss in fatmass for light roast versus a
(05:18):
1% loss for the regular roast.
Muscle mass and muscle masspercentage increased modestly
with both coffees.
It went up nearly 1% in thelight roast drinkers and
increased by 0.7% in regularroast drinkers.
No significant changes wereobserved in body weight or
metabolic markers like fasting,glucose and blood pressure.
(05:39):
The study suggests that lightlyroasted coffee may offer a
slight edge over regular roastedcoffee in improving body
composition.
The researchers of the studysuggest that polyphenols,
particularly chlorogenic acids,are mostly causal to these
effects, and indeed the lightroast drinkers consumed nearly
three times the amount ofchlorogenic acids that regular
(05:59):
drinkers consumed.
Past research in rodent'smodels has shown that coffee
consumption has led to increasedhypertrophy through increasing
the DNA synthesis of satellitecells, which obviously
participate in muscleregeneration.
In the same study, coffeeconsumption decreased myostatin
signaling, that's a protein thatlimits muscle growth.
(06:20):
Chlorogenic acids also activateAMPK.
That's a key enzyme thatpromotes fat oxidation and
reduces fat storage.
Now, although that is citedrodent data.
The mechanisms of coffee'sactions may still be at play in
humans here.
It's just the extent to whichthese would affect meaningful
outcomes which is still up fordebate.
(06:42):
It's worth noting that lightroast coffee drinkers consumed
almost twice as much caffeine,which by itself has been shown
to improve body composition inthe past.
However, in this case, neithergroup had an increased activity
or exercise as measured byaccelerometry.
The interplay between caffeineand polyphenols is worth noting.
(07:05):
While caffeine provides athermogenic boost and can
enhance energy expenditure,polyphenols do appear to have a
more direct effect on body fatand muscle tissue.
This may explain why lightlyroasted coffee, with its higher
polyphenol content, demonstratedmore pronounced effects in this
(07:25):
case.
So how can you apply thesefindings to your life?
Well, here are a few tips.
Light roasts can help tomaximize polyphenol intake.
The study's participantsconsumed three cups daily over
several weeks, highlighting theimportance of regular intake.
And according to the availablescientific literature, three to
four cups per day can providehealth benefits for most people.
(07:48):
But also keep in mind that howyou metabolize caffeine matters
here.
I did an episode on that justlast week.
Both the FDA and the EuropeanFood Safety Authority, known as
EFSA, state that up to 400 mg ofcaffeine daily can be safe for
a person weighing 70 kilos,which is approximately 154
pounds.
(08:09):
Additionally, consuming coffeewithout sugar, milk or cream
helps to maximize polyphenolintake without adding
unnecessary calories to your day.
This study offers excitinginsights into the potential of
coffee to support bodycomposition goals.
By focusing on lightly roastedcoffee, you may not only enjoy a
(08:29):
great cup, but also enhanceyour metabolic health over time.
Remember that no single food orbeverage can replace a
well-rounded diet and activelifestyle.
If you're curious aboutexperimenting with lightly
roasted coffee, this might justbe the nudge that you need.
Thank you for joining me todayon Daily Value.
If you found this episodeinsightful, please share it with
(08:50):
someone who loves their morningcup or cups of coffee.
Don't forget to subscribe formore insights.
Until next time, stay sharp,stay informed as always, stay
healthy.
Could the style of your coffee affect the amount of
muscle and fat mass you carry?
We have new data to suggest itmight.
Hello everyone, and welcome toanother episode of Daily Value.
I'm William Wallace, and todaywe're yet again looking at a
topic that connects one of theworld's most beloved beverages,
that being coffee, with itspotential effects on our health.
Now, whereas in the last coupleof weeks we've discussed the
(00:24):
impacts of genetics on coffeeand coffee's effects on
cardiometabolic outcomes, thisweek we're touching on something
a bit different, specificallybody composition, that being the
possible effects that coffeehas on fat and muscle mass.
Coffee is more than just acaffeine delivery system.
In fact, its chemicalcomposition is quite complex, as
(00:46):
it contains over 1,000different phytochemicals known
as polyphenols, along with macroand micronutrients.
Now, unsurprisingly, coffee isthe most used source of these
particular polyphenols in theUnited States and Europe, but
coffee is also considered to bethe primary source of dietary
polyphenols in the US and Europe.
(01:07):
When just looking at generalpolyphenol consumption, it's
thought that coffee consumptionaccounts for 41% of total
polyphenol intake in the UnitedStates and 36% of total
polyphenol intake in Europe.
One of the most prominentpolyphenols in coffee is called
hydroxycinnamic acid.
This is one of the two majorphenolic acids.
(01:29):
Phenolic acids account forapproximately 30% of all known
polyphenols found in our diet.
Now, from hydroxycinnamic acid,there is another major group of
polyphenols formed, which againare abundant in coffee.
This class of polyphenols iscalled chlorogenic acids and it
includes compounds like ferulicacid, caffeic acid, turmeric
(01:51):
acid and 3, 4, and 5 caffeineoil quinic acids.
Other minor dietary sources ofthese compounds include potatoes
, apples, pears and some teas.
The compounds have been shownrepeatedly in scientific
literature to havelipid-lowering effects and
antihypertensive effects, whichseems counterintuitive given
(02:12):
that we've all heard caffeinecan cause high blood pressure.
The kicker here is that, whilenon-habituated coffee drinkers
may experience an acute rise inblood pressure after two weeks
of regular coffee consumption,coffee does seem to have
beneficial or neutral effects onblood pressure due to the
polyphenol content of coffee.
(02:33):
More recently, chlorogenic acidshave been molecules of
particular interest because theymay influence fat metabolism,
muscle growth and overall bodycomposition.
But here's the catch the waycoffee is roasted significantly
affects its caffeine andpolyphenol content.
The roasting process of coffeecan reduce the final polyphenol
(02:55):
content anywhere from 40 to 80percent of original content.
You see, polyphenols likechlorogenic acids are heat
sensitive In lighter roasts,shorter exposure mass during
roasting, leading to a slightlyhigher caffeine concentration
(03:27):
per unit of weight.
So lighter roasts have higherpolyphenol and caffeine content
compared to darker roasts.
Now this recent information onchlorogenic acids possibly being
beneficial for fat mass andbody composition have led a
group of researchers to ask doesthe choice between a light
roast and a regular roast matterat all for our health?
(03:50):
This particular study was arandomized, controlled,
single-blind crossover trial andit was published in the journal
Nutrients.
It examined the effects of twodifferent coffees on body
composition in adults who wereoverweight or obese, so they had
BMIs between 25 and 35, andthey were aged between 18 and 65
(04:12):
.
There were two arms a lightlyroasted coffee arm.
This was high in polyphenols,particularly hydroxycinnamic
acid, containing approximately400 milligrams per cup, along
with 130 milligrams of caffeineper cup.
The other group consumedregular roasted coffee, which
was lower in polyphenols, atapproximately 150 milligrams per
(04:33):
cup, with caffeine contentaround 70 milligrams per cup.
Both groups consumed three 200milliliter cups of coffee daily
for 12 weeks, followed by atwo-week washout period before
switching coffee types.
So they both completed bothinterventions.
The researchers evaluate changesin body composition at the body
(04:54):
, fat and muscle mass andvisceral fat using bioimpedance,
along with metabolic markerslike blood glucose,
triglycerides and blood pressure.
The findings were as follows.
Both light roast and regularroast drinkers reduced body fat
percentage, but light roastshowed a greater reduction.
It was about a 1.4% loss in fatmass for light roast versus a
(05:18):
1% loss for the regular roast.
Muscle mass and muscle masspercentage increased modestly
with both coffees.
It went up nearly 1% in thelight roast drinkers and
increased by 0.7% in regularroast drinkers.
No significant changes wereobserved in body weight or
metabolic markers like fasting,glucose and blood pressure.
(05:39):
The study suggests that lightlyroasted coffee may offer a
slight edge over regular roastedcoffee in improving body
composition.
The researchers of the studysuggest that polyphenols,
particularly chlorogenic acids,are mostly causal to these
effects, and indeed the lightroast drinkers consumed nearly
three times the amount ofchlorogenic acids that regular
(05:59):
drinkers consumed.
Past research in rodent'smodels has shown that coffee
consumption has led to increasedhypertrophy through increasing
the DNA synthesis of satellitecells, which obviously
participate in muscleregeneration.
In the same study, coffeeconsumption decreased myostatin
signaling, that's a protein thatlimits muscle growth.
(06:20):
Chlorogenic acids also activateAMPK.
That's a key enzyme thatpromotes fat oxidation and
reduces fat storage.
Now, although that is citedrodent data.
The mechanisms of coffee'sactions may still be at play in
humans here.
It's just the extent to whichthese would affect meaningful
outcomes which is still up fordebate.
(06:42):
It's worth noting that lightroast coffee drinkers consumed
almost twice as much caffeine,which by itself has been shown
to improve body composition inthe past.
However, in this case, neithergroup had an increased activity
or exercise as measured byaccelerometry.
The interplay between caffeineand polyphenols is worth noting.
(07:05):
While caffeine provides athermogenic boost and can
enhance energy expenditure,polyphenols do appear to have a
more direct effect on body fatand muscle tissue.
This may explain why lightlyroasted coffee, with its higher
polyphenol content, demonstratedmore pronounced effects in this
(07:25):
case.
So how can you apply thesefindings to your life?
Well, here are a few tips.
Light roasts can help tomaximize polyphenol intake.
The study's participantsconsumed three cups daily over
several weeks, highlighting theimportance of regular intake.
And according to the availablescientific literature, three to
four cups per day can providehealth benefits for most people.
(07:48):
But also keep in mind that howyou metabolize caffeine matters
here.
I did an episode on that justlast week.
Both the FDA and the EuropeanFood Safety Authority, known as
EFSA, state that up to 400 mg ofcaffeine daily can be safe for
a person weighing 70 kilos,which is approximately 154
pounds.
(08:09):
Additionally, consuming coffeewithout sugar, milk or cream
helps to maximize polyphenolintake without adding
unnecessary calories to your day.
This study offers excitinginsights into the potential of
coffee to support bodycomposition goals.
By focusing on lightly roastedcoffee, you may not only enjoy a
(08:29):
great cup, but also enhanceyour metabolic health over time.
Remember that no single food orbeverage can replace a
well-rounded diet and activelifestyle.
If you're curious aboutexperimenting with lightly
roasted coffee, this might justbe the nudge that you need.
Thank you for joining me todayon Daily Value.
If you found this episodeinsightful, please share it with
(08:50):
someone who loves their morningcup or cups of coffee.
Don't forget to subscribe formore insights.
Until next time, stay sharp,stay informed as always, stay
healthy.
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