Millions of people worldwide rely on a morning cup of coffee to kickstart their day. Coffee is not just a convenient source of caffeine for an energy boost, but also provides beneficial antioxidants and nutrients. A recent trend involves adding coconut oil to coffee, aiming to harness the health benefits of this popular fat. This article delves into the potential benefits and drawbacks of this practice, helping you decide if keto coffee with coconut oil is right for you.
What is Keto Coffee?
Keto coffee, often referred to as "bulletproof coffee," is a high-fat coffee drink designed to replace breakfast and provide sustained energy, especially for those following a ketogenic diet. The basic recipe involves blending coffee with a source of healthy fats, such as butter, coconut oil, or MCT oil.
The Basic Keto Coffee Recipe:
The most basic recipe includes a few core ingredients:
- Black Coffee: Any flavor or roast will work.
- Additional Fat: Choose between grass-fed butter, unsalted butter, coconut oil, MCT oil, or ghee.
- Optional Collagen Powder: An unflavored protein supplement that may support skin and joint health.
- Sweetener: To your taste if you prefer your coffee sweeter.
Preparation is Key:
- Brew your coffee using your preferred method (French press, pour-over, etc.).
- Pour the coffee into a mug, leaving room for the remaining ingredients.
- Add your chosen fat source (butter, coconut oil, or MCT oil) and collagen powder (if using).
- Use an immersion blender or milk frother to mix everything until creamy. A blender will give you the best results, as stirring with a spoon may not fully incorporate the fats.
The Science Behind Coconut Oil and Ketosis
Coconut oil has gained popularity among individuals adhering to the ketogenic diet, which is high in fat and very low in carbohydrates. Adding coconut oil to coffee can aid in achieving or maintaining ketosis, a metabolic state where the body utilizes ketones (molecules produced from fat breakdown) as fuel instead of glucose (a type of sugar).
Maintaining ketosis through a ketogenic diet has been associated with health benefits such as weight loss, improved blood sugar control, and reduced risk factors for heart disease.
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MCTs: The Key to Ketone Production
Coconut oil is rich in medium-chain triglycerides (MCTs), which are rapidly absorbed and transported directly to the liver. In the liver, MCTs are either used as an energy source or converted into ketone bodies. MCT oils are more readily converted into ketones compared to long-chain triglycerides, another type of fat found in foods. Research indicates that MCTs can assist in maintaining ketosis, even with slightly higher protein and carbohydrate intake than typically recommended on a classic ketogenic diet.
Lauric Acid: A Sustained Energy Source
Coconut oil contains four types of MCTs, with lauric acid comprising approximately 50% of its fat content. Lauric acid produces ketones at a slower but more sustained rate due to its steadier metabolism compared to other MCTs. Consequently, incorporating coconut oil into coffee can be an effective strategy for supporting ketosis.
Potential Health Benefits of Keto Coffee with Coconut Oil
Combining coconut oil with coffee can offer several potential health benefits:
- May Speed Up Metabolism: Studies suggest that MCTs in coconut oil and caffeine in coffee can boost metabolism, potentially increasing the number of calories burned throughout the day.
- May Improve Energy Levels: Caffeine in coffee can reduce fatigue, while MCTs in coconut oil are quickly transported to the liver, providing a rapid energy source.
- May Help Keep Bowels Regular: MCTs in coconut oil, along with compounds in coffee like caffeine and chlorogenic acids, may stimulate bowel movements and promote a healthy digestive system.
- May Help Raise HDL (Good) Cholesterol: Research indicates that coconut oil can increase levels of HDL cholesterol, which is associated with a reduced risk of heart disease.
Potential Drawbacks to Consider
While keto coffee with coconut oil offers potential benefits, it's crucial to be aware of the possible drawbacks:
- May Replace a More Nutritious Breakfast: Many individuals use keto coffee as a breakfast substitute, which could lead to missing out on essential nutrients from a balanced meal. While coconut oil provides some nutrients, it doesn't offer the same variety as a breakfast containing diverse food groups.
- High in Calories: Coconut oil is calorie-dense, providing 121 calories per tablespoon (14 grams). Using two tablespoons, a common practice, adds an extra 242 calories. It's important to factor these additional calories into your daily intake to avoid weight gain.
- Potential for Weight Gain: While the combination of coconut oil and coffee may slightly boost metabolism, it's more likely to contribute to weight gain if the added calories aren't accounted for. The calorie increase from coconut oil may outweigh the calories burned due to the small metabolic increase from MCTs and caffeine.
- Not Suitable for Everyone: Individuals with certain medical conditions, such as gallbladder issues or pancreatitis (inflammation of the pancreas), may need to limit their fat intake.
- Replacing Unhealthy Fats is Key: Coconut oil is most beneficial when used to replace less healthy fats from processed foods, rather than simply adding it on top of existing fat consumption.
How to Incorporate Coconut Oil into Your Coffee
If you're interested in trying coconut oil in your coffee, start with a small amount. Add 1 tablespoon (14 grams) to hot coffee and stir thoroughly to ensure it blends well. Some people prefer using a blender for a smoother, tropical-style beverage. Gradually, you can increase the amount to 2 tablespoons (28 grams) if you want to increase your fat intake, particularly if you're aiming to achieve and maintain ketosis.
Read also: Keto Calorie Counting: A Detailed Guide
Avoid adding too much coconut oil too quickly, especially if you typically follow a low- to moderate-fat diet, as it may cause nausea and laxative-like symptoms. Two tablespoons (28 grams) is generally sufficient to reap the health benefits.
Considerations and Alternatives
If you're monitoring your calorie or fat intake for medical or personal reasons, it's best to avoid adding coconut oil to your coffee.
Here are some additional keto-friendly drink options to explore:
- Starbucks Caramel Apple Spice Drink (Keto Copycat): A sugar-free version of a popular fall beverage.
- Sugar-Free Keto Hot Chocolate: A comforting and chocolatey option.
- Keto Pumpkin Spice Latte: Another favorite fall drink.
- Keto Chocolate Peanut Butter Milkshake: A high-protein, high-fat treat.
- Bulletproof Tea: An alternative to bulletproof coffee for tea lovers.
Is Keto Coffee Right for You?
Is bulletproof coffee keto? Yes, this recipe is keto-friendly. In fact, there are zero net carbs in each cup!
What are the effects of bulletproof coffee? This drink is very filling. The healthy fats will wake up your metabolism and keep you feeling full. It's also a great source of energy when you need it most!
Read also: Magnesium Supplements for Keto
Does bulletproof coffee get you into ketosis? It doesn't put you into ketosis on its own, but it helps your body get into it when you pair it with a low-carb diet. When you do the keto diet to lose weight, you need to track your macros and make sure you are eating enough fats, protein, and cutting down on carbs.
Why is it called bulletproof coffee? Back in 2011, Dave Asprey created a similar hot coffee drink as a breakfast alternative. He named it bulletproof coffee from the line of wellness products and supplements he already had. After other people heard about it, they created copycat keto coffee recipes (like mine)!