In the quest for weight loss and improved metabolic health, the ketogenic diet has surged in popularity, offering a pathway to burn fat by changing the body's primary fuel source from carbohydrates to fats. Keto coffee, often called "bulletproof coffee," is a high-fat beverage designed to align with the principles of the ketogenic diet, which emphasizes high amounts of healthy fats, moderate protein, and very few carbohydrates. It typically combines brewed coffee, grass-fed butter, and MCT (medium-chain triglyceride) oil. By combining high-quality, low acid coffees with ingredients like grass-fed butter and organic MCT oil, keto coffee transforms from a simple morning pick-me-up into a metabolic powerhouse.
What is Keto Coffee?
At its core, the ketogenic diet encourages the body to enter a metabolic state called ketosis, where it burns fats for fuel instead of carbohydrates. This shift occurs when the body has depleted its glycogen (glucose) stores and starts producing ketones in the liver from fat breakdown. Keto coffee fits seamlessly into this dietary approach by providing a high-fat source that supports ketone production.
The original recipe comes from Bulletproof health blog. Bulletproof coffee is a trademarked recipe created by Dave Asprey that consists of coffee, grass-fed butter, and MCT oil.
Ingredients and Preparation
Making keto coffee is simple. Brew your favorite coffee blend, then blend it with 1-2 tablespoons of grass-fed butter and 1 tablespoon of organic MCT coconut oil. It is suggested to start with 1/2 - 1 tablespoons of MCT oil until you find what your system can handle, as too much MCT oil can upset your stomach in some folks.
Here's a breakdown of the key ingredients:
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- Coffee: The base of the drink, providing caffeine for energy and antioxidants. Using freshly ground coffee beans, brew 1 cup of coffee, using a French press.
- Grass-fed butter: A rich source of essential fatty acids, vitamins A, D, and K2, and butyrate, a short-chain fatty acid known to support gut health. Add 1 to 2 tbsp of grass-fed, unsalted butter or a non-dairy alternative.
- MCT oil: MCT is an acronym for Medium Chain Triglycerides. A highly efficient fat source that is rapidly converted into ketones by the liver. Unlike long-chain fatty acids, MCTs bypass normal digestion and go directly to the liver via the portal vein for quick energy production. Add 1 tablespoon (tbsp) of a medium-chain triglyceride (MCT) oil, which usually derives from coconut oil.
Mix in a blender for 20 to 30 seconds. The coffee mix should look foamy and creamy. People usually drink it warm.
Potential Benefits of Keto Coffee
Promoters of bulletproof coffee claim that it has a range of benefits, including:maintaining energy levels throughout the morningpreventing hungerimproving mental focus
Here are some potential benefits of incorporating keto coffee into your diet:
Supports Ketosis
Keto coffee helps your body stay in ketosis, ensuring that it uses fat for fuel instead of carbohydrates. Drinking a high fat beverage like butter coffee may help people on a keto diet reach and maintain ketosis. In fact, research shows that taking MCT oil may help induce nutritional ketosis and reduce symptoms related to transitioning to the ketogenic diet, also known as the “keto flu”. This may be because MCT oil is more “ketogenic” than other fats, meaning it’s more easily turned into molecules called ketones, which the body uses for energy when in ketosis
Enhances Satiety
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.
Read also: Keto Calorie Counting: A Detailed Guide
Cognitive Function
MCT oil provides immediate fuel for the brain, enhancing cognitive function. Coffee in the morning can improve mental focus and help a person to feel more awake and alert. This effect usually lasts for a maximum of a few hours.
Sustained Energy
Keto coffee provides steady energy, making it an excellent pre-workout beverage for those on a ketogenic diet.
Blood Sugar Control
Since keto coffee contains no sugar and is made up primarily of fats, it doesn’t spike your blood sugar levels, which is beneficial for individuals who struggle with glucose control or insulin resistance.
Historical Context
Although many people believe that butter coffee is a modern concoction, this high fat beverage has been consumed throughout history. Many cultures and communities, including the Sherpas of the Himalayas and the Gurage of Ethiopia, have been drinking butter coffee and butter tea for centuries. Some people living in high altitude regions add butter to their coffee or tea for much-needed energy, as living and working in high altitude areas increases their calorie needs. Additionally, people in the Himalayan regions of Nepal and India, as well as certain areas in China, commonly drink tea made with yak butter. In Tibet, butter tea, or po cha, is a traditional beverage consumed on a daily basis.
Potential Downsides and Considerations
However, there are potential downsides to consider:
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High in Saturated Fat
The American Heart Association (AHA) recommend people limit the amount of saturated fat in their diet. The organization state that only 5 to 6 percent of calories should come from saturated fat, which is around 13 grams (g) of saturated fat per day. Consuming large amounts of saturated fat can raise the level of cholesterol in the blood. High cholesterol increases a person’s risk for stroke and heart disease. However, not all saturated fats are the same. Although high in saturated fat, MCTs may be more healthful than long-chain fats.
According to the United States Department of Agriculture, 1 tbsp of unsalted butter contains around 7 g of saturated fatty acids. A bulletproof coffee can contain 2 tbsp of butter. This totals 14 g of saturated fatty acids, which is more than the AHA’s recommended daily allowance.
The fats included in bulletproof coffee are predominantly high in saturates - for example, just 1 tbsp of unsalted butter supplies 12.3g fat, more than half of which is saturates. When combined with the recommended MCT oil, one cup of bulletproof coffee will supply more than your maximum daily reference intake for saturated fat (20g) and approximately 242-354kcal per cup (depending on the amount of butter added).
Nutrient Deficiency
The idea is to drink bulletproof coffee as an alternative to breakfast. However, replacing a meal with a drink can leave a person short of the nutrients they need each day. Bulletproof coffee does not contain the right balance of essential nutrients. Coffee, oil, and butter do not contain carbohydrates, protein, fiber, or many of the other vitamins and minerals that a person needs. Choosing a breakfast that includes a balance of nutrients is a more healthful way to start the day. The American Academy of Nutrition and Dietetics recommend including carbohydrates, protein, and fruits or vegetables in a breakfast meal.
One of the main downsides of drinking a bulletproof coffee instead of breakfast is that you're missing out on the opportunity to eat a nutrient-dense meal. Instead, you're consuming a drink that's high in fat, but lacks valuable nutrients.
Calorie Content
Adding butter, MCT oil, or coconut oil to your coffee will make it more filling due to the extra calories and ability of fats to make you feel more full. However, some butter coffee beverages can contain over 450 calories per cup (240 ml) (15). This is fine if your cup of butter coffee is replacing a meal like breakfast, but adding this high calorie brew to your normal breakfast meal can cause weight gain if the calories aren’t accounted for during the rest of the day.
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.
Adrenal Fatigue
It’s well known that caffeine gives us a boost, and it does this by acting as a trigger on our adrenal glands, the organs which manage our stress response. High intakes of caffeine over an extended period of time may tire the adrenal glands, which will impact our endocrine system and subsequent hormonal balance. Also, some people find that consuming caffeine triggers a stress response, and may increase the body’s reaction to perceived stress during normal daily activities, such as in a work environment. Some animal studies have also suggested that the effect of caffeine on our adrenals may be particularly relevant at certain life stages, such as during puberty.
Lack of Scientific Research
Because bulletproof coffee is a relatively new product, there has not been any scientific research into whether it benefits or harms health. The United States Food and Drug Administration (FDA), who are responsible for assessing the safety of food, medication, cosmetics, and other products, have not yet evaluated bulletproof coffee.
Who Might Benefit?
People who are following a ketogenic or low-carbohydrate diet for health reasons may benefit from drinking bulletproof coffee in moderation. Bulletproof coffee fits the ketogenic style of eating because it contains no carbs and the body converts the MCT oil to ketones. This effect is thought to be more effective in the absence of a meal.
Who Should Exercise Caution?
However, the health benefits of butter coffee don’t mean you should start consuming it every day. Skip this drink if you have:
- 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,” Kopp explains. (Also of note: 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,” Kopp says. 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.
- Pregnant women and those who are breastfeeding are advised to minimise their consumption of caffeine and to eat regular balanced meals, so bulletproof coffee is unlikely to be appropriate.
- People, who are sensitive to the effects of caffeine, regular consumption, in any form, may increase anxiety, headaches and cause sleep disturbance.
Alternatives and Healthier Choices
Opt for a nutrient-dense diet instead. Although butter coffee enthusiasts may recommend drinking butter coffee in place of a meal, choosing a more nutrient-dense, well-rounded meal is a healthier option, regardless of what dietary pattern you follow.
Instead of drinking butter coffee, you could reap the benefits of coffee, grass-fed butter, MCT oil, and coconut oil by adding these ingredients to your regular diet in other ways. For example, try topping your sweet potatoes with a dollop of grass-fed butter, sautéing greens in coconut oil, adding MCT oil to a smoothie, or enjoying a hot cup of good-quality coffee during your morning commute. Choosing a breakfast that includes a balance of nutrients is a more healthful way to start the day. The American Academy of Nutrition and Dietetics recommend including carbohydrates, protein, and fruits or vegetables in a breakfast meal. Some people may choose to have a hot drink rather than food first thing in the morning. However, a homemade smoothie can be a healthier option than skipping breakfast altogether. Try blending fruit, a few berries, and a banana with milk.
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