Your metabolic rate is the number of calories your body burns at rest. It is sometimes also known as the basal metabolic rate (BMR) or resting metabolic rate and can have variables based on lean muscle mass and other factors. What if there was a way to raise your metabolic rate with no extra effort, or while doing absolutely no extra physical activity? That way is coffee.
A study conducted as far back as 1995 and published in The Annals of Nutrition & Metabolism (Koot et al.) studied the effects of coffee drinking and metabolic rate, with and without caffeine. Subjects given coffee with 200mg caffeine were found to experience increases in a metabolic rate ranging from 3-11%, with much of the increased burning of calories coming from the oxidation of fat in the blood.
Another study published in the American Journal Of Physiology found differences in the metabolism boost to be as high as 29% in lean individuals, while in obese persons the increase in metabolic rate stands at about 10%.
Lastly, another study published by the American Journal Of Physiology showed differences in metabolism between young men and older men and discovered that both groups of men experienced similar thermogenic outputs following caffeine intake, but the younger group of men experienced the increased release of free fatty acids, translating to higher metabolisms.
Coffee Can Boost Physical Performance
While this is not a direct increase in metabolic rate, what is quite curious is the fact that by increasing your physical performance, you indirectly improve your metabolism. Especially if weight training and muscle cell mitochondria become more efficient in burning fat for fuel, which in turn keeps us leaner year round.
This is the reason why many performance athletes supplement with caffeine (or drink black coffee) prior to working out, as the increased firing and improved contractility of muscles leads to greater calorie burning and can translate to improved metabolism long term.
Coffee does certainly favor increased metabolism, allowing you to burn more calories while even at rest. Coffee also increases thermogenesis, which is calories used for heat, as evidenced by higher body temperatures while using caffeine.
Just be sure to have your coffee black, or as close to black as possible, because loading with sugar and creamer adds unnecessary sugars to this super beverage and can negate the fat liberating effects since insulin gets involved. Types of coffee to consider? Maybe try some coffee from Panama or Costa Rica or Nicaragua.
Panama is a small coffee producing country that has many advantages for growing and producing a very special coffee.
Panama has a very good coffee growing and producing climate and environment. It has a high elevation, beautiful volcanic soil, the right balance of moisture and tropical highland sun.
The various microclimates that produce a variety of flavors and tastes are unique to the area.
Panamanian coffee is grown at a very high altitude (starting at 1.400ft ), where it is has a chance to grow slower in the cooler temperatures, which allows the flavor and aromas to really develop. Biodiversity is highly valued – almost all of the coffee is shade grown, in the beautiful native rainforests provide living habitats for birds, wildlife, natural water resources, feed plants, and animals, that are all are being protected.
Old School Generational Know-How
The traditional Panamanian seed stocks, old-school farming know-how and methods of milling have been passed on from generation to generation. The Panamanians have combined good technical skills and innovative mindsets to their farming methods, and they are quality focused. The farmers know they have to compete on a quality level and are willing to learn, experiment, and are very receptive to implementing new ideas to get the best out of the beans, and some of them are taking coffee cultivation to new levels.
The farms in Panama are worked by hand. They do not use large, industrial style or mechanicalized equipment. The farmers are very knowledgeable and very smart with their coffee production. Many of Panama’s first coffee growers were European engineers and managers who immigrated to Panama to work on the canal. Their descendants had United States University educations, they spoke English and had quite a bit of agriculture know how. The knowledge and hard work were brought into Panama’s rich coffee industry.
The farmers are very smart about the quality of coffee they grade and price their coffee accordingly. They cup and grade their own coffee; then recommend specific roast profiles to their buyers. They are quite sure of what they charge for the price for their quality.
Trends in Panamanian Coffe
Several strong trends in conversations are heard from the Panama producers:
Coffee is grown more and more in an environmentally sensitive way. Farms are definitely using more sustainable agricultural practices for growing, harvesting, and processing.
International coffee buyers and cuppers are visiting Panama a lot more frequently to see Panama coffee quality and where it originates from for themselves.
More and more Geisha varietals are being cultivated using different methods of growing and processing bringing Panama to the top of the Geisha pyramid.
All of these aspects point towards a promising future for the development of the Panamanian coffee industry.
Further proof of the level of quality in Panama is that it is not part of the Cup of Excellence group of countries, but holds its own competition and auction every year – “Best of Panama” – organized by the SCAP, the Specialty Coffee Association of Panama. This competition attracts global buyers competing for the best lots of Panamanian coffee. More and more producers arrive every year garnering spectacular prices.
Logistical ease and good infrastructure – shipping is simple and easy with the Panama Canal and two big ports. Roads are excellent and traveling to and from most of the farms is easy. N’gobe Bugle Indians are employed for much of the year and especially for the harvest season. The people come to the coffee farms to work under some of the best wage standards and labor laws in Central America.