Butter coffee, also known as keto coffee or Bulletproof coffee, has gained popularity as a breakfast replacement and a way to boost energy and focus, especially among those following a ketogenic diet. This article explores the butter coffee trend, its potential benefits and risks, and provides a recipe for those interested in trying it.
What is Butter Coffee?
Butter coffee is a simple drink made by blending coffee with butter and a source of medium-chain triglycerides (MCTs), such as MCT oil or coconut oil. It's often consumed in place of breakfast, particularly by individuals following a ketogenic diet, which is high in fat and low in carbohydrates.
Dave Asprey, an entrepreneur, popularized butter coffee with his "Bulletproof Coffee" recipe, which calls for specific coffee beans, Brain Octane MCT oil, and grass-fed, unsalted butter. However, a DIY version of butter coffee can be made with readily available ingredients.
Butter Coffee Recipe
Here’s a basic recipe for making butter coffee:
Ingredients:
- 1 cup (8-12 ounces or 237-355 ml) of brewed coffee
- 1-2 tablespoons of coconut oil or MCT oil
- 1-2 tablespoons of unsalted butter or ghee (clarified butter)
Instructions:
- Brew coffee using your preferred method (e.g., drip, French press).
- Combine the hot coffee, butter, and MCT oil (or coconut oil) in a blender.
- Blend for 20-30 seconds until the mixture is smooth, creamy, and resembles a latte.
Optional Add-ins:
- Cinnamon
- Cocoa powder
- Vanilla extract
- Collagen protein powder
- Pink Himalayan sea salt
- Egg yolk
- Cacao nibs
- Natural zero-carb sweetener
Note: Always be cautious when blending hot liquids.
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Nutritional Information
A standard 8-ounce (237-ml) cup of butter coffee with 2 tablespoons of both coconut oil and unsalted butter contains approximately:
- Calories: 445
- Carbs: 0 grams
- Total fat: 50 grams
- Protein: 0 grams
- Fiber: 0 grams
- Sodium: 9% of the Reference Daily Intake (RDI)
- Vitamin A: 20% of the RDI
It’s important to note that nearly 85% of the fat in butter coffee is saturated fat.
Potential Benefits of Butter Coffee
While there are no studies that have directly examined the health effects of butter coffee, some potential benefits can be inferred from the known effects of its ingredients.
Satiety and Weight Loss
Butter coffee is believed to suppress hunger and aid in weight loss due to its high fat content. Fat slows digestion and can increase feelings of fullness. Coconut oil, a common ingredient in butter coffee, is a rich source of MCTs, which may promote satiety more effectively than long-chain triglycerides (LCTs) found in other high-fat foods.
Studies have shown that MCTs can reduce calorie intake and promote short-term weight loss when used in place of LCTs in reduced-calorie diets. However, there is no evidence that simply adding MCTs to your diet without making other dietary changes will lead to weight loss.
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Sustained Energy
Proponents of butter coffee claim that it provides steady, long-lasting energy without the blood sugar crash associated with carbohydrate-rich breakfasts. The fat in butter coffee may slow the absorption of caffeine, potentially prolonging its effects. Additionally, MCTs are rapidly broken down and absorbed by the body, providing an immediate source of energy or being converted into ketones, which can help sustain energy levels.
Mental Clarity and Cognitive Function
Butter coffee is also touted for its ability to boost mental clarity and improve cognitive function. If you’re following a keto diet, your liver converts MCTs into ketones, which serve as an energy source for your brain cells. Although ketones have shown promise in benefiting certain neurodegenerative diseases, such as Alzheimer’s and Parkinson’s, there is limited evidence to suggest that MCTs enhance mental clarity in healthy individuals. The caffeine in coffee is likely responsible for any boost in mental focus and alertness experienced after drinking butter coffee.
Benefits of Specific Ingredients
- Grass-fed butter: Provides conjugated linoleic acid (CLA), butyrate, vitamin A, and vitamin K. It also has healthy fatty acids including butyric acid.
- MCT Oil: Suppresses ghrelin, the hormone responsible for making you feel hungry. It also enhances CCK, the hormone that makes you feel full.
- Coffee: Bioflavonoids in coffee can actually make you smarter by intensifying neuronal firing in the brain. This means your brain cells will communicate faster so thoughts come more quickly and you’ll have better recall.
Potential Drawbacks and Considerations
Despite the potential benefits, there are several drawbacks to consider before making butter coffee a regular part of your diet.
Nutritional Imbalance
Butter coffee is not a balanced meal. Replacing a nutritious breakfast with butter coffee displaces important nutrients like protein, fiber, vitamins, and minerals. All the calories in butter coffee come from fat, so you miss out on the benefits of a more varied and nutrient-rich meal.
High Saturated Fat Content
Butter coffee is very high in saturated fat. While some studies suggest that saturated fat doesn’t directly cause heart disease, the amount in butter coffee is still excessively high for a single serving. It's generally recommended to replace some saturated fats with polyunsaturated fats found in foods like nuts, seeds, and fatty fish.
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Gastrointestinal Issues
The high fat content of butter coffee can cause stomach discomfort and other gastrointestinal issues like bloating and diarrhea, particularly if you’re not used to consuming high amounts of fat.
Cholesterol Concerns
Butter coffee contains a significant amount of cholesterol. While dietary cholesterol doesn’t affect most people’s cholesterol levels much, about 25% of people are considered cholesterol hyper-responders, meaning that high-cholesterol foods can significantly raise their blood cholesterol levels. Hyper-responders may want to avoid butter coffee.
Calorie Density
This coffee is so filling that many keto dieters drink it instead of eating breakfast. That’s understandable, but it’s a very bad idea. All the people who’ve told you that “breakfast is the most important meal of the day” weren’t wrong. Your morning meal should be giving you a jump start on the protein, vitamins and minerals you’ll need to make it through the day.
How to Incorporate Butter Coffee Healthily
If you enjoy butter coffee and want to include it in your diet, keep the following tips in mind:
- Balance your diet: Ensure that the rest of your day's diet includes plenty of protein, fruits, and vegetables to compensate for the lack of nutrients in butter coffee.
- Reduce fat intake at other meals: Unless you’re following a keto diet, balance your fat intake throughout the day and prioritize sources of mono- and polyunsaturated fats like avocados, nuts, seeds, and fish oil.
- Choose nutritious alternatives: If you're on a ketogenic diet, consider other nutritious, keto-friendly meals like eggs, avocado, and spinach cooked in coconut oil to provide your body with essential nutrients.
- Consider Super Coffee: Super Coffee is an all-natural drink made with brewed coffee, MCT oil, monk fruit sweetener and protein powder - but no butter. So if you’re willing to get your healthy fats somewhere else, Super Coffee is the perfect alternative to keto coffee; it contains only about three grams of saturated fat, and very few net carbs.
Butter Coffee Variations
- Iced Butter Coffee: Cool the butter coffee and serve it over ice.
- Dairy-Free/Vegan Butter Coffee: Use coconut milk or a sugar-free vegan coffee creamer instead of butter. Almond milk can also be used.
- Flavored Butter Coffee: Add cocoa powder, vanilla extract, cinnamon, or other spices to customize the flavor.
The Origins of Butter Coffee
The recipe for butter coffee, or bulletproof coffee, is attributed to Dave Asprey who had yak butter tea on a trip and was inspired. For the Dave Asprey bulletproof coffee recipe, you should include both butter and brain octane oil (his branded version of MCT oil) and no sugar. Dave is the creator of the bulletproof diet which aim to assist with weight loss and brain function while boosting cognitive function with a diet with high fat content and low in net carbs. He also places an emphasis on high-quality ingredients.