With summer just around the corner, cold brew coffee has become an increasingly popular beverage choice. Cold brew is often perceived as a healthier alternative to traditional hot coffee. Some even claim it can help with weight loss. But is there any truth to this? Let’s take a closer look at the science behind cold brew and whether it really can help you shed those extra pounds.
What is Cold Brew?
Cold brew coffee is made by steeping ground coffee beans in room temperature or cold water for an extended period of time, usually 12-24 hours. This longer brew time extracts the flavors and caffeine from the beans while resulting in a less acidic and smoother flavored coffee.
Because it’s brewed with cold water rather than hot, cold brew tends to contain less acid and bitterness compared to regular coffee. It also has a higher concentration of dissolved coffee solids since the water has more time to extract compounds from the grounds.
Nutrition Facts of Cold Brew vs Hot Brewed Coffee
At first glance, cold brew and regular hot coffee appear very similar nutritionally. An 8 oz serving of cold brew contains:
- 2 calories
- 0g fat
- 0g sugar
- 0g protein
By comparison, an 8 oz serving of hot brewed coffee contains:
- 2 calories
- 0g fat
- 0g sugar
- 0g protein
As you can see, there is minimal nutritional difference between cold and hot brewed black coffee. The preparation method does not significantly alter the calorie, fat, sugar or protein content.
However, what does differ is the caffeine content. Cold brew tends to be higher in caffeine compared to hot coffee. In one analysis, an 8 oz serving of cold brew contained about 153mg of caffeine while hot coffee had closer to 122mg per 8 oz serving.
The higher caffeine content is likely due to the longer brew time and higher coffee to water ratio typically used when preparing cold brew.
Potential Weight Loss Benefits of Cold Brew Coffee
So when it comes to calories and macronutrients, cold brew is very similar to hot coffee. However, there are a few characteristics of cold brew that may give it an advantage when it comes to weight loss:
Higher caffeine content
The increased caffeine content of cold brew may support weight loss in several ways:
- Appetite suppression – Studies show caffeine can dampen appetite and reduce calorie intake at meals if consumed before eating.
- Metabolism boost – Research indicates caffeine can temporarily increase resting metabolic rate, meaning your body burns slightly more calories at rest.
- Fat burning – Some research shows the combination of caffeine and exercise may enhance the rate of fat burning during workouts.
By suppressing appetite, boosting metabolism and increasing fat burning, the extra caffeine in cold brew could make it more effective than hot coffee for supporting weight loss.
Low acidity
The lower acidity of cold brew also makes it an appealing option if you’re trying to limit calorie intake. Highly acidic beverages can sometimes aggravate heartburn symptoms. This may prompt people to reach for antacids, which can be high in calories.
One study found that a serving of cold brew with milk contained only 1/3 the amount of acids compared to hot coffee with milk. The lower acidity of cold brew may help minimize heartburn symptoms and reduce the urge to consume additional high-calorie medications.
Versatility
One other benefit of cold brew is that it can be used in a variety of lower calorie coffee drinks. For example:
- Iced cold brew
- Cold brew protein shakes or smoothies
- Overnight oats made with cold brew
- Yogurt bowls with cold brew
Having an arsenal of lower calorie recipes that still allow you to get your coffee fix may be useful for staying on track with your diet.
Downsides of Cold Brew for Weight Loss
Despite the potential advantages, there are some downsides to consider when it comes to using cold brew as part of a weight loss diet:
Added sugar and cream
While plain black cold brew is low in calories, many popular cold coffee drinks are loaded with added cream, milk and caloric sweeteners like flavored syrups and whipped cream. Added mix-ins can easily turn an otherwise skinny coffee drink into a high calorie beverage.
Hunger stimulating
Although caffeine may suppress appetite short term, some research indicates coffee may stimulate hunger later in the day. One study found hunger levels were higher among regular coffee drinkers compared to non-coffee drinkers.
It’s theorized this rebound hunger effect may be due to coffee causing blood sugar and insulin levels to spike and then crash post-consumption.
Dehydration
Caffeine is a mild diuretic, meaning it causes the body to lose water. If you don’t adequately rehydrate, becoming dehydrated may slow your metabolism and leave you feeling sluggish and fatigued.
This side effect can be avoided by pairing cold brew with an equal amount of water. But if you consume multiple servings of concentrated cold brew per day without sufficient water intake, dehydration may become an issue.
Tips for Drinking Cold Brew for Weight Loss
Here are some tips for making cold brew work for your weight loss goals:
Go black
Skip the cream, milk and sweeteners. Black cold brew with no add-ins is the most diet-friendly option.
Watch your proportions
When adding cold brew to smoothies or yogurt bowls, measure it out rather than eyeballing. It’s easy to accidentally pour in too much, spiking calories and sugar.
Drink water
Pair cold brew with equal amounts of water to stay hydrated and prevent dehydration from excess caffeine.
Time it right
Drink cold brew at least an hour before meals so appetite suppression has time to kick in.
Limit after 2pm
Avoid cold brew in the late afternoon and evening to prevent interference with sleep. Poor sleep may increase cravings and appetite the next day.
Watch the alcohol
Resist mixing cold brew with alcoholic beverages. Cocktails add substantial calories that can hinder weight loss.
The Bottom Line
Based on the evidence, cold brew coffee has some potential benefits when it comes to supporting weight loss. The higher caffeine content may boost metabolism, increase fat burning and reduce appetite when consumed before meals. And the low acidity makes it a smart choice for those prone to heartburn.
However, cold brew should still be consumed in moderation as part of a balanced diet. Avoid adding high-calorie dairy, sweeteners and alcohol mix-ins. And be mindful of compensating properly for the mild diuretic effect of caffeine.
Overall, unsweetened cold brew can be included as part of a healthy weight loss diet, along with regular exercise and mindful eating habits. But it should not be viewed as a magic bullet for weight loss on its own.
By enjoying cold brew coffee sensibly alongside other nutritious foods and an active lifestyle, it may offer some assistance for reaching your weight loss goals this summer.