BENEFITS OF GUARANA
✓ Stimulant and energizing
✓ Improves concentration
✓ Improves memory
✓ Helps with weight loss
✓ Antioxidant
What is guarana?
Guarana (Paullinia cupana) is a shrub native to the Brazilian Amazon, whose seeds of the same name have been consumed since the pre-Columbian era by various ethnic groups. Belonging to the family Sapindaceae, like lychees and chestnuts, it is usually cultivated in the humid Amazonian forests of Brazil, Paraguay, Peru, Colombia and Venezuela.
It is a climbing shrub, somewhat like a vine. It produces red berries containing a black seed wrapped in a white pulp. When the fruit is ripe, the berry bursts and, as the Guarani Indians say, transforms into the “eye of the forest”.
It is this black seed that has been used for centuries by the Guarani and other Amazonian ethnic groups, with the aim of treating certain illnesses and increasing energy, libido, and endurance of indigenous peoples.
Indeed, guarana is a powerful stimulant. It contains up to four times more caffeine than coffee! The caffeine contained in guarana is called guaranine. It’s a marketing term, as it is exactly the same molecule. Its properties were introduced to Europe in the 18th century by the German botanist Christian-François Paullini, who gave it its scientific name.
Guarana can be consumed as a powder, in capsules or as a drink. In Brazil, a guarana-based soda, the Guaraná Antartica, is the best-selling beverage after Coca-Cola!
Nutritional composition
- Caféine (ou guaranine)
- Antioxydants : tanins, catéchines, théobromine
- Polysaccharides
- Protéines
- Vitamines A, E, B1, B3
- Minéraux : calcium, potassium, phosphore, fer, zinc, cuivre, magnésium
- Acides gras essentiels
Benefits of guarana
The guarana seed is a concentrate of active ingredients, including caffeine, which is responsible for its many benefits. The advantage of this superfood compared to others is that its effects have been widely studied and are mostly scientifically proven. Here are the main virtues of guarana.
⚡️ Stimulating and energizing
Guarana is a powerful natural stimulant and energizer. The high level of caffeine it contains will stimulate the central nervous system and trigger the release of adrenaline. The advantage is that thanks to the tannins, guarana does not produce the side effects of coffee (restlessness, palpitations, insomnia…).
It increases the reflexes and helps fight drowsiness. It boosts our resistance to fatigue and gives us energy throughout the day. Indeed, the tannins it contains allow for a slow absorption, helping to preserve its long-term effects and support sustained effort.
It is particularly recommended during sporting activity since it increases strength, endurance and recovery after exercise. It prevents the accumulation of lactic acid in the muscles, thereby reducing muscle pain.
This study by Northumbria University in Newcastle showed that a dietary supplement composed of vitamins, minerals and guarana reduced mental fatigue. This one, conducted by the Federal University of Paraiba in Brazil on mice, showed that guarana increased physical strength.
👩🏫 Improves concentration and memory
Guarana increases cognitive performance, notably concentration, memory and learning ability, thanks to caffeine but also other alkaloid substances present in guarana that are still under study. A course of guarana can be a real asset for students during exam periods, for example.
It is particularly recommended to combine it with ginseng to further boost these abilities.
This study by Northumbria University in Newcastle showed that guarana contributed to better learning and improved intellectual performance. Furthermore, this study by the Federal University of Santa Maria in Brazil, conducted on rats, shows that guarana increases memory.
🏃♂️ Aids weight loss
Guarana is a fat burner, often used in the dietary product industry to promote weight loss and combat obesity. It is particularly recommended during a diet, as it also helps maintain an optimal energy level.
It activates the metabolism, which allows you to burn more calories even at rest. It helps eliminate unhealthy fats as well as bad cholesterol, and provides a feeling of fullness.
But in this regard its action alone is not enough; it must be accompanied by a balanced diet and regular exercise.
This study by the School of Medicine at the University of Sao Francisco in Brazil showed that guarana inhibits the production of fat cells and promotes genes that decrease them. This one, conducted by the Federal University of Santa Maria in Brazil on a sample of an Amazonian population over 60 years old, showed that guarana consumers have a lower average waist circumference than others.
🥝 Antioxidant
Guarana is a rich source of antioxidants, including caffeine but also the tannins, the theobromine (like cocoa), the catechin, and saponins. In this respect it is quite similar to green tea, and therefore to matcha.
These antioxidants will fight free radicals, protecting our cells from oxidative stress. They are particularly effective against skin aging.
The catechin more specifically will help improve circulation, prevent inflammatory and coronary diseases and thus protect the heart.
This study from the Federal University of Santa Maria in Brazil, conducted on 42 seniors, showed that guarana and its antioxidants reduce the risk of cardiovascular diseases.
How to consume guarana?
Prefer organic guarana
Guarana production in Brazil is industrial : it must meet the high demand of agribusiness and the pharmaceutical industry. Many farmers resort to pesticides, hybrid varieties, and GMOs.
But there are also many organic producers certified AB and Ecocert, who traditionally cultivate wild strains of guarana. For example, the Satéré Mawé tribe in the state of Amazonas still produces organic and fair-trade guarana that is available commercially.
The organic guarana is recommended because it will be better for health (free of pesticides and toxic substances), richer in nutrients and therefore more effective. Moreover, organic farming has less impact on the environment, and helps better preserve the threatened territory that is the Amazon.
Guarana powder
Consuming guarana powder is the best way to benefit from all its properties because the seed is minimally processed. Traditionally after harvest, the seeds are extracted from the red berries, then they are cleaned, dried in the sun or on iron grinding stones, roasted and ground. It is formed into a paste rolled into a cylinder which is then grated to obtain guarana powder.
It is also easy to incorporate into our daily diet: diluted in water, in a juice or mixed into a yogurt or a smoothie.
Lire aussi | Ce qu’il faut savoir avant d’acheter du guarana
Guarana powder is often used in cosmetics because its high caffeine content makes it an ally for the skin. It is particularly effective at fighting aging and cellulite.
Guarana capsules
The guarana capsules are the most convenient form of consumption, as they allow you to precisely control the dosage. You should always check their caffeine content and concentration, and make sure they do not contain synthetic caffeine or additives.
Guarana drink
Today, many energy drinks (energizing beverages such as Red Bull), smart drinks (nutrient-concentrated energy drinks) and slimming drinks contain guarana. Its stimulant properties and the fact that it is a fat burner make it a major marketing asset.
These drinks actually contain little guarana and a huge amount of additives; they are not recommended as part of a healthy, balanced diet.
If you prefer to consume guarana as a beverage, it’s best to prepare it yourself with powder, or to steep the seeds.
➜ Everything you need to know about guarana as a beverage
Dosage
Guarana is clearly not recommended in the evening, like coffee, so as not to disturb our sleep. In addition, it is not recommended to exceed 5 g if you consume caffeine elsewhere. It is recommended to start with a 4- to 6-week course to regain energy and fight fatigue. Continuous consumption is strongly discouraged because there is a risk of dependence.
Contraindications and side effects
There is no danger in taking guarana provided the recommended daily doses are respected. Side effects are rare if these doses are followed. Nevertheless, cases of heart palpitations and stomach aches have been reported.
Guarana is not recommended for pregnant or breastfeeding women, people with high blood pressure, cardiovascular disorders, or insomnia.
Guarana can interact with certain medications, so it is advisable to seek medical advice if you are on short-term or ongoing treatment.
History and current cultivation
According to a Sateré-Mawé myth, indigenous people of the state of Amazonas in Brazil, a mischievous deity is said to have once killed a young villager. To comfort his tribe, a benevolent deity first planted his left eye in the forest, becoming the wild guarana. Then he planted his right eye in the village, enabling the domestication and cultivation of guarana.
Guarana was introduced to Europe as early as the Portuguese and Spanish conquests in the 16th century, without success. It was truly industrialized and commercialized starting in the 1960s, when it was introduced into other states of Brazil to meet growing demand. Current production is 4,000 tons per year, coming from the states of Amazonas, Mato Grosso and Bahia. Brazil produces 95% of guarana, but it can also be found in Venezuela.
