Chlorogenic Acid & Coffee: Health Benefits Explained
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Chlorogenic acid (CGA) is one of the primary polyphenols in coffee, and research links it to several powerful health benefits. In fact, it’s one of the key reasons why coffee is increasingly regarded as a health-promoting beverage.
What is Chlorogenic Acid?
Chlorogenic acid is the most prevalent polyphenol in coffee, found in much higher concentrations than in other food sources. It’s an ester of caffeic acid and L-quinic acid, giving coffee its antioxidant properties. Coffee’s health benefits largely stem from this compound.
The Health Benefits of Chlorogenic Acid
1. Lowers Blood Pressure
Several studies have demonstrated that CGA can significantly reduce blood pressure. In one randomized, controlled trial, participants who took 140 mg of chlorogenic acid daily saw a meaningful drop in blood pressure. Additionally, regular black coffee consumption also slightly lowered both systolic and diastolic readings, as shown in other trials.
2. Improves Glucose Regulation
Chlorogenic acid is also linked to better glucose and insulin regulation. Research shows that consuming CGA can help reduce blood sugar levels and improve insulin sensitivity. One randomized trial revealed that 1 gram of chlorogenic acid lowered glucose and insulin levels shortly after a glucose tolerance test. Another study found that CGA improved glycemic control in patients with impaired glucose tolerance.
3. Promotes Heart Health and Fights Atherosclerosis
Atherosclerosis, the buildup of plaque in arteries, is a leading cause of heart disease. While overall lifestyle plays a critical role in heart health, some studies suggest that coffee may protect against cardiovascular disease. Chlorogenic acid is believed to be one of the compounds contributing to this cardioprotective effect. Controlled studies show CGA reduces cholesterol and triglyceride levels, and animal studies demonstrate that it may even help prevent the development of atherosclerosis.
4. Boosts Cardiovascular Function
In human trials, coffee high in chlorogenic acid—such as light roasts—has been shown to improve blood flow and endothelial function after a meal. Other placebo-controlled studies found that CGA increases its concentration in the blood and significantly lowers blood pressure, further supporting its heart health benefits.
How Much Chlorogenic Acid is in Your Coffee?
The amount of CGA in coffee varies depending on roast level. Light roasts contain the highest concentration, while dark roasts have significantly lower levels.
• Light roast: 92 – 188 mg
• Medium roast: 6 – 157 mg
• Dark roast: 20 – 81 mg
If you’re looking to maximize your intake of chlorogenic acid, we recommend trying our light roast Biodynamic Coffee – Rubicon, which is rich in this beneficial compound.
