Keto coffee, also known as bulletproof coffee or butter coffee, is a high-calorie beverage intended as a breakfast replacement. It has gained popularity among those following paleo and low-carb diets, particularly the ketogenic diet. While proponents claim it offers increased energy, mental clarity, and weight loss benefits, it's essential to understand the potential downsides and whether it's a suitable choice for everyone.
What is Keto Coffee?
Keto coffee typically consists of:
- 2 cups (470 mL) of coffee
- 2 tablespoons (28 grams) of unsalted, preferably grass-fed, butter or ghee (clarified butter)
- 1-2 tablespoons (15-30 mL) of medium-chain triglyceride (MCT) oil or coconut oil
These ingredients are blended together until the mixture resembles a foamy latte. Dave Asprey, the creator of the Bulletproof Diet, originally promoted Bulletproof coffee, using specific coffee beans and MCT oil claimed to be free of mycotoxins. However, there is no solid evidence that this is the case.
Nutritional Information
A standard 8-ounce (237-ml) cup of keto coffee with 2 tablespoons each of 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
The majority of the fat in keto coffee is saturated fat. While some studies have questioned the direct link between saturated fat and heart disease, most official dietary guidelines and health authorities still recommend limiting its intake.
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Potential Benefits of Keto Coffee
Although research on keto coffee itself is limited, some potential benefits can be inferred from the individual ingredients:
Increased Energy Levels
The caffeine in coffee is a well-known stimulant that can boost energy and improve mental focus. MCT oil may also contribute to increased energy levels. Because medium-chain triglycerides are digested more quickly than other types of fats, they may lead to quicker bursts of energy. MCTs are rapidly broken down and absorbed by the body, providing an instant energy source or being converted into ketones, which can sustain energy levels for a longer period.
Appetite Suppression and Weight Loss
Keto coffee contains a large amount of fat, which can slow digestion and increase feelings of fullness. MCT oil, in particular, is thought to promote the release of hormones that signal satiety to the brain, potentially leading to reduced appetite and calorie intake. Studies have shown that MCTs may promote feelings of fullness and aid short-term weight loss when used in place of long-chain triglycerides (LCTs) in a reduced-calorie diet. However, there's no evidence that simply adding MCTs to your diet without other dietary changes will promote weight loss.
Mental Clarity
Proponents of keto coffee claim it can boost mental clarity and improve cognitive function. MCTs can be converted into ketones, which serve as an energy source for brain cells, particularly when following a ketogenic diet. However, the caffeine in coffee is more likely responsible for any immediate boost in mental focus and alertness.
Potential Risks and Downsides of Keto Coffee
Despite the potential benefits, there are several risks and downsides to consider before making keto coffee a regular part of your diet:
Read also: Keto Calorie Counting: A Detailed Guide
Reduced Nutrient Intake
Replacing a nutritious breakfast with keto coffee can significantly reduce your overall nutrient intake. While grass-fed butter contains some conjugated linoleic acid, butyrate, and vitamins A and K2, MCT oil is a refined and processed fat with no essential nutrients. By drinking keto coffee instead of a balanced meal, you are missing out on essential vitamins, minerals, protein, and fiber.
High Saturated Fat Content
Keto coffee is very high in saturated fat, which is a concern for some individuals. Although the health effects of saturated fats are controversial, many health professionals still recommend limiting their intake due to potential links with heart disease. Consuming too much saturated fat may cause your LDL cholesterol (sometimes called “bad” cholesterol) levels to spike. One cup of bulletproof coffee can contain 14 g of saturated fatty acids, which is more than the AHA’s recommended daily allowance.
Potential Cholesterol Increase
Butter seems to be particularly effective at raising LDL cholesterol levels in some individuals. Studies have shown that butter can increase LDL cholesterol levels more than coconut oil or olive oil. Not everyone responds the same way to a high-fat diet, and some people may experience dramatic increases in total and LDL cholesterol, as well as other markers of heart disease risk.
Gastrointestinal Issues
The high fat content of keto coffee can cause stomach discomfort and other gastrointestinal issues like bloating, diarrhea, and upset stomach, especially if you're not used to consuming high amounts of fat.
Calorie Density
Depending on how it is prepared, one cup of bulletproof coffee can range from 230 to 500 calories. These numbers creep higher if you add protein powder, as some drinkers do.
Read also: Magnesium Supplements for Keto
Who Should Avoid Keto Coffee?
While keto coffee may be safe for some individuals, it's not recommended for everyone:
- People with high cholesterol or heart problems: Due to the high saturated fat content, keto coffee is not part of a low-cholesterol diet and should be avoided by those with heart conditions.
- People with diabetes: Consuming keto coffee may disrupt regular eating intervals, which can be problematic for individuals with diabetes who need to maintain consistent carbohydrate intake throughout the day.
- People with gastrointestinal issues: Some individuals report experiencing unpleasant side effects like bloating, diarrhea, and an upset stomach after drinking keto coffee.
- Those not following a ketogenic diet: The potential benefits of keto coffee are more likely to be realized by individuals already following a ketogenic diet.
How to Consume Keto Coffee Safely
If you choose to try keto coffee, here are some tips to minimize potential risks:
- Drink it in moderation: A cup of keto coffee every now and then is unlikely to be harmful, but it's not recommended to drink it every day.
- Don't replace a balanced breakfast: Keto coffee should not be used as a meal replacement. Instead, consume it alongside a nutritious breakfast or as an occasional treat.
- Balance your diet: If you drink keto coffee, make sure to balance your day with sources of mono- and polyunsaturated fats, such as avocados, nuts, seeds, and fish oil. Increase your intake of vegetables, fruits, and protein-rich foods at other meals.
- Monitor your cholesterol levels: If you drink keto coffee regularly, have your blood markers measured to ensure you're not increasing your risk of heart disease and other conditions.
- Reduce the amount of butter and oil: To cut down on saturated fat, consider reducing the amount of butter and oil you add to the coffee.
Healthier Alternatives to Keto Coffee
If you're looking for a nutritious and energy-boosting breakfast option, consider these alternatives:
- Two scrambled eggs with spinach, along with half a cup (45 grams) of oatmeal with flaxseed and berries.
- A homemade smoothie with fruit, berries, banana, and milk.
- Eggs, avocado, and spinach cooked in coconut oil (for those following a ketogenic diet).