Understanding the CLA-Coffee Connection
For anyone interested in nutritional science and dietary trends, the question "Does coffee have CLA?" is a topic that merits careful clarification. The simple and direct answer is that regular, plain coffee contains no naturally occurring Conjugated Linoleic Acid (CLA). CLA is a group of fatty acids primarily found in the meat and dairy products of ruminant animals like cows, goats, and sheep, especially those that are grass-fed. The misconception likely arises from the modern market of functional foods, which includes specialized coffee products to which CLA is added as a supplement.
Where CLA Naturally Comes From
To understand why regular coffee is not a source of CLA, it is essential to look at its origins. The biosynthesis of natural CLA occurs within the digestive system of ruminant animals. Here is a breakdown of the process:
- Ruminants consume grasses rich in linoleic acid.
- Microorganisms in the rumen convert this linoleic acid into various CLA isomers.
- This CLA is then absorbed and stored in the animal's fat tissue and mammary glands.
- As a result, natural CLA is present in dairy products (milk, cheese, butter) and meat from these animals.
The diet of the ruminant animal plays a significant role in the concentration of CLA present in its products, with grass-fed animals typically producing meat and dairy with a higher CLA content compared to their grain-fed counterparts.
Functional Coffee with Added CLA
The existence of products like "CLA Coffee" is a clear indicator that the fatty acid is not naturally present. These are functional beverages where manufacturers have intentionally added a synthetic version of CLA.
What is a functional coffee?
A functional coffee is any coffee product that has been fortified with additional ingredients, such as vitamins, minerals, or other compounds, to provide specific health benefits beyond what is naturally found in coffee. In the case of CLA coffee, the added fatty acid is the key functional ingredient.
How are CLA supplements made?
The CLA used in these coffee products is not extracted from meat or dairy. Instead, it is produced synthetically by chemically altering linoleic acid found in vegetable oils, most commonly safflower or sunflower oil. The chemical process creates a mixture of CLA isomers, some of which are not found in significant amounts in nature.
Natural vs. Synthetic CLA: A Comparison
| Feature | Naturally Occurring CLA (from food) | Synthetically Produced CLA (in supplements) |
|---|---|---|
| Source | Ruminant meat and dairy (e.g., grass-fed beef, milk, cheese) | Vegetable oils (e.g., safflower, sunflower) |
| Production | Biohydrogenation by microorganisms in a ruminant's digestive system | Chemical alteration of linoleic acid in a lab |
| Isomer Ratio | Primarily the cis-9, trans-11 isomer | Approximately a 1:1 ratio of cis-9, trans-11 and trans-10, cis-12 isomers |
| Dosage | Generally low amounts consumed through diet | Higher doses (3-6 grams) for supplemental effect |
| Health Effects | Associated with improved metabolic health and lower disease risk | Mixed research results, some positive effects, but potential for side effects at high doses |
The Takeaway for Consumers
The most important distinction for consumers is that coffee is not a natural source of CLA. Any coffee product claiming to contain it has been manufactured to include a synthetic version. While some studies on CLA supplements show potential for modest fat loss and improved body composition, these results are not universal, and high doses may carry risks. Furthermore, the average person's daily intake of CLA from natural food sources is far lower than the doses used in supplement studies. Consumers should prioritize CLA from natural food sources for better overall health benefits.
Conclusion
In summary, the answer to "Does coffee have CLA?" is no, it does not. Regular, unadulterated coffee is not a source of conjugated linoleic acid. CLA is found naturally in meat and dairy from ruminant animals and is added artificially to specific functional coffee products. While CLA supplements may offer some health benefits, they differ from natural sources in composition and may have potential side effects at high doses. For those seeking to increase their CLA intake, focusing on natural food sources like grass-fed beef and dairy is the more reliable and safer approach.
Additional Considerations
The popular "Bulletproof" coffee, containing grass-fed butter, would include CLA from the butter, not the coffee. When considering coffee additions, it's key to distinguish the natural properties of coffee, linked to antioxidants and caffeine, from effects of supplements like CLA. Natural food sources of CLA, particularly from grass-fed animals, offer a different isomer balance and are often recommended over synthetic supplements, which have shown inconsistent study results and potential side effects at high doses.
