Coffee: its effect on hunger

Coffee is a daily ritual for billions. I, for example, cannot think of waking up without having coffee.

But does coffee have an effect on your hormones?

In particular, does it suppress hunger and regulate the way we eat? To understand this, we need to understand two primary hormones that regulate hunger. Ghrelin and Leptin.

Ghrelin is the hunger hormone. Leptin suppresses hunger.

Ghrelin is produced in the stomach and rises before meals. It signals the brain that it is time to eat. Once food arrives, ghrelin levels drop, letting the body know it has been fed.

In essence, ghrelin helps regulate appetite and energy balance. When ghrelin is high, you will have cravings. When it falls you will feel full.

This rhythm helps your body maintains homeostasis.

Coffee disrupts this rhythm in interesting ways. Research shows that drinking coffee can suppress ghrelin.

The caffeine in coffee interact with the gut and central nervous system. The effect is to reduce hunger.

That is why many people find themselves less hungry after a morning cup. It is not just a psychological boost. Black coffee in particular has shown to lower circulating ghrelin levels.

This effect is not uniform. Timing, type of coffee, and the individual’s metabolic state all matter. For example, adding sugar or cream may counteract the hunger-suppressing benefits.

Drinking coffee on an empty stomach may blunt ghrelin sharply. But you can get rebound hunger. You will get cravings after a while.

Habitual coffee drinkers may see diminished effects as the body adapts. It is one of the reasons people drink black coffee while fasting.

Why does all this matter?

Because ghrelin is not only about hunger. It also influences how the body regulates metabolism, insulin sensitivity, and even mood.

So what should you do?

I can answer this in first person. I drink coffee. It is my only vice. I am coffee adapted. I am sure it has some effect on me, but the joy of drinking coffee blunts any concerns I have.

For most people, moderation will help.

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