Keto coffee is a high-fat, low-carb beverage designed for individuals adhering to the ketogenic diet. This dietary approach involves consuming a high-fat, low-carb diet. By significantly reducing carbohydrate intake, the body enters a state of ketosis, where it converts fat into ketones for energy. Keto coffee aims to support this metabolic state and provide several potential benefits.
What is Keto Coffee?
Keto coffee is a beverage tailored to the ketogenic diet - a lifestyle diet that involves eating high-fat and low-carb. The ketogenic diet encourages the body to enter a metabolic state called ketosis, where it burns fats for fuel instead of carbohydrates. By cutting out carbs, your body goes into a state of “ketosis,” converting fat to ketones, which it uses as an energy source.
The ingredients in keto coffee can vary, but two main rules apply - the beverage should contain a healthy fat source and no (or very few) carbohydrates. Keto coffee, often called “bulletproof coffee,” is a combination of brewed coffee, grass-fed butter, and MCT (medium-chain triglyceride) oil.
Variations of Keto Coffee
Butter Coffee: This simple brew combines coffee with grass-fed butter, creating a creamy, oily beverage rich in healthy fats.
Bulletproof Coffee: A popular variation that blends freshly brewed black coffee with grass-fed butter and MCT oil.
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Nutritional Profile
The nutritional profile of keto coffee is vastly different from regular black or white coffee. The average cup of keto coffee contains well over 300 calories and more than 35 grams of fat. The amount of calories in a cup of keto coffee depends on how much butter and MCT oil you use. The average 8 oz (240 mL) cup of keto coffee can contain anywhere from 200 to 500 calories. Consuming this beverage regularly while on a normal (non-keto) diet could lead to significant weight gain.
Potential Benefits of Keto Coffee
Advocates of the ketogenic diet claim that this coffee blend provides several benefits, supporting the low-carb, high-fat lifestyle and health in general. Keto coffee is more than just a trendy drink; it’s a powerful tool for those following a ketogenic diet or looking to reap the benefits of a high-fat, low-carb lifestyle.
1. Sustained Energy Boost
The caffeine in keto coffee provides an instant energy boost. This stimulant temporarily blocks adenosine - a neurotransmitter responsible for the “tired” feeling. The healthy fats from the butter and MCT oil (if used) also provide a sustainable energy source for people in ketosis. MCT oil provides immediate fuel for the brain, enhancing cognitive function. The combination of caffeine, butter, and MCT oil in this drink may provide a fast-acting “boost” and prolonged energy throughout the day. Keto coffee provides steady energy, making it an excellent pre-workout beverage for those on a ketogenic diet.
Unlike traditional coffee that can cause an energy crash due to blood sugar spikes, keto coffee provides steady, long-lasting energy. By providing essential fats to the body, keto coffee keeps you feeling full and energized throughout the day. Consider consuming keto coffee before a workout for sustained energy without the glucose crash.
2. Weight Loss and Management
Keto coffee may support weight loss and management by promoting fat-burning and reducing food cravings. MCT oil, in particular, has been linked to increased fat-burning and metabolism, making it a useful ingredient for those who wish to lose weight. The MCT oil can increase your energy levels, which may make it a powerful partner to the caffeine in coffee. Caffeine can boost metabolic rate and provide energy for physical activity while suppressing hunger pangs.
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One of the biggest challenges of dieting is controlling hunger. The high-fat content in keto coffee keeps you feeling full and satisfied for hours, reducing the likelihood of snacking or overeating later in the day. Medium-chain triglycerides may increase your satiety more than the long-chain triglycerides found in polyunsaturated fats like nuts, seeds and some other oils. And the butter in the coffee is very slowly digested, potentially causing you to feel fuller longer.
3. Improved Digestion and Gut Health
Keto coffee may benefit digestion and gut health in a few different ways.
- Antimicrobial properties: MCT oil may help maintain a healthy gut biome and promote the growth of healthy gut bacteria. Certain beneficial gut bacteria thrive on a high-fat diet, such as keto.
- Mild laxative effect: Keto coffee may also help improve digestive issues such as constipation, a problem many people following the ketogenic diet experience. MCT oil and coffee have mild laxative effects, which can help encourage regular bowel movements. However, consuming too much MCT oil (or coffee) at once may lead to gastrointestinal discomfort and diarrhea.
- Stimulate bile production: The healthy fats in grass-fed butter help your body produce bile. This can aid in digestion and the absorption of fats during ketosis.
4. Enhanced Cognitive Function
When the body consumes carbohydrates and sugars, the brain relies on glucose as an energy source. MCT oil is rapidly converted to ketones in the liver, providing the brain with an instant energy source. At the same time, your body converts the more complex healthy fats in butter more slowly for a longer-term energy source. On top of this, the caffeine in coffee may also enhance mental clarity and cognitive function. This well-known stimulant may improve concentration, reaction times, and mood. The combination of caffeine and fats can also help improve focus and cognitive function.
MCT oil provides immediate fuel for the brain, enhancing cognitive function. These ketones serve as a clean energy source for the brain, improving mental clarity, focus, and cognitive function.
Ingredients for Keto Coffee
You don’t need much to make keto coffee. However, the quality of the ingredients is important if you want to drink this beverage for its potential health benefits.
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- High-Quality Coffee: Opt for a high-quality, whole-bean coffee to make keto coffee. The quality of the coffee you use to make keto coffee is important if you want to receive the potential health benefits of this drink. The best coffee for making keto coffee should be high-quality, mold-free, and freshly ground. The best keto coffee is made from high-quality, whole-bean coffee that’s sourced from sustainable organic farms and is certified mold-free. Whether you opt for arabica or robusta, a dark or light roast is down to you. Arabica coffee is naturally sweeter and has a mild caffeine content. Hot Coffee: Black coffee, please, since sugar wouldn’t make sense on any type of diet. The coffee shouldn’t contain milk either; for reasons we’ll discuss shortly, you’re not supposed to drink milk on keto.
- Grass-fed butter: Grass-fed butter is a rich source of essential fatty acids, vitamins A, D, and K2, and butyrate, a short-chain fatty acid known to support gut health.
- MCT Oil: MCT is an acronym for Medium Chain Triglycerides. We personally recommend MCT oil derived from coconuts which is a highly efficient fat source that is rapidly converted into ketones by the liver. MCT Oil: This oil is composed solely of fats called medium-chain triglycerides, and you can find it in natural food stores and on Amazon. It’s extracted from coconut oil or palm kernel oil, and it provides a number of health benefits. Unlike long-chain fatty acids, MCTs bypass normal digestion and go directly to the liver via the portal vein for quick energy production.
How to Make Keto Coffee
Making keto coffee is relatively quick and easy.
- Brew your coffee: Start with a 16 oz. cup of your favorite Toomer’s Coffee. First, fill a kettle with fresh, filtered water and boil it. Next, you’ll need to measure and grind your whole-bean coffee to a coarse grind - similar in consistency to unrefined sea salt. Whole-bean coffee provides the highest antioxidant levels and the best flavor. Add the desired amount of ground coffee to the bottom of your French press. Then, pour in the required amount of hot water. Let the coffee brew for four to five minutes.
- Add the fats: Once your coffee is brewed, pour it into a blender. Add 1 tablespoon of grass-fed butter and 1 tablespoon of organic MCT oil.
- Blend: Blend the mixture for 20-30 seconds in a traditional blender or immersion blender until it becomes frothy and creamy. Blend the ingredients for around 30 seconds to thoroughly combine them.
- Pour your keto coffee into a coffee cup or heat-proof glass.
We suggest starting 1/2 - 1 tablespoons of MCT oil until you find what your system can handle. Too much MCT oil can cause upset your stomach in some folks.
Consider using a blender to mix the coffee and fats, creating a creamy texture. You may add cinnamon or vanilla extract for extra flavour without the added sugar.
Important Considerations
- Taste: Keto coffee tastes different depending on exactly how it's made.
- When to drink: Although you can drink keto coffee when not in ketosis, it's not recommended.
- Calorie content: Keto coffee contains a high amount of fat in the form of butter.
- Caffeine levels: The amount of caffeine in a cup of keto coffee varies depending on the bean type, coffee-to-water ratio, and extraction time used to make the brew.
- MCT Oil Alternatives: Yes, you can make keto coffee without MCT oil. Simply adding butter to black coffee can provide energy in the form of healthy fats which can benefit ketosis.
- Coffee on Keto: Yes, you can drink regular coffee while on keto as long as it's unsweetened and served black (or with little milk).
- Adding Milk or Cream: Yes, you can add milk or cream to coffee while on a ketogenic diet. However, dairy does add some carbohydrates in the form of lactose.
- Sweeteners: Although the ketogenic diet calls for no sugar or carbohydrates, it is possible to sweeten your coffee while remaining in ketosis. Opt for a low-carb sweetener such as monk fruit, stevia, or erythritol. Zero-carb, zero-calorie natural sweeteners like stevia or monk fruit extract.
- Coffee Choice: The best coffee for making keto coffee should be high-quality, mold-free, and freshly ground. Whether you opt for arabica or robusta, a dark or light roast is down to you. Arabica coffee is naturally sweeter and has a mild caffeine content.
- Coffee While Fasting: Yes, you can drink coffee while on a fast. Drinking unsweetened, black coffee won't break a fast because it doesn't contain enough calories.
Potential Downsides
High in Calories and Saturated Fats: Depending on how you prepare it, one cup of bulletproof coffee can range from 230 to 500 calories. Those numbers creep higher if you add protein powder, as some drinkers do. Butter, ghee and MCT oil are also high in saturated fats. Consuming too much saturated fat is associated with an increased risk of heart disease and may cause your LDL cholesterol (sometimes called “bad” cholesterol) levels to spike. Bulletproof coffee is very high in calories and saturated fats, so this drink isn’t necessarily safe to be consuming every day. While healthy fats and oils do have a place in our daily diets, she says you’re better off getting monosaturated and polyunsaturated fat through olive oil, avocados, nuts, seeds, fatty fish and plant oils.
Lacks Nutrients: Butter, oil and coffee, even when combined together, do not meet the standards of a well-balanced breakfast. It’s important to have more nutrients, like protein and fiber, to help keep you fuller longer and to avoid any energy crashes.
Not for Everyone:
- Diabetes: When you stay full longer, you may be inclined not to eat at regular intervals, which isn’t necessarily a good thing when you have diabetes. It’s not the safest route for people with diabetes, who need to be consuming a consistent amount of carbohydrates throughout the day. If you have diabetes, it’s very important to talk with your doctor before going keto.
- Gastrointestinal issues: MCTs may actually be beneficial for people with GI issues who are experiencing weight loss, since they’re a shorter chain length and are digested and absorbed much more efficiently. But some people who try butter coffee report experiencing unpleasant side effects like bloating, diarrhea and an upset stomach after drinking it.
- Heart problems: People with high cholesterol and other heart issues are often advised to scale back on butter, due to its high amounts of saturated fat. Bulletproof coffee is definitely not part of a low-cholesterol diet.