Coffee has become an integral part of daily routines for many, prized for its stimulating effects and potential health benefits. The addition of medium-chain triglyceride (MCT) oil to coffee has gained popularity, fueled by claims of enhanced energy, weight loss, and cognitive function. This article explores the science behind MCT oil in coffee, examining its potential benefits and risks.
Introduction to MCTs and Coffee
Coffee, a globally beloved beverage, is consumed for various reasons, including its social aspects, perceived well-being, and potential positive health effects. Caffeine, the primary active ingredient in coffee, stimulates the central nervous system and increases thermogenesis, leading to increased lipolysis and the release of free fatty acids.
MCTs are a unique type of fat with a shorter carbon chain compared to long-chain triglycerides (LCTs). This structural difference allows for rapid absorption, distribution, and preferential oxidation, leading to a higher rate of ketone body formation. Ketone bodies are produced during periods of starvation, intense fasting, or prolonged physical exertion, serving as an alternative energy source in the absence of carbohydrates. MCTs have gained recognition for their ability to induce mild ketosis even without strict dietary restrictions.
What is Bulletproof Coffee?
Bulletproof coffee, a popular trend, typically combines coffee, pasture butter, coconut oil, and MCTs. The addition of MCTs alone is also a common practice. Proponents claim that this drink boosts energy, performance, and satiety.
Potential Benefits of MCT Oil in Coffee
Enhanced Ketogenesis
Studies suggest that MCT oil, particularly tricaprylin (C8), significantly impacts ketogenesis. The addition of caffeine may further enhance the ketogenic potential of MCT oil. Research indicates that shorter chain lengths of MCTs, such as C8, exhibit higher ketogenicity.
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In a controlled study, participants who consumed coffee with MCTs experienced an increase in beta-hydroxybutyrate (βHB) levels, a key ketone body. The interventions with caffeine caused an increase in ßHB levels-in particular, the interventions with C8 highly impacted ketogenesis. The effect decreased with increased chain lengths.
Increased Energy Levels
The caffeine in coffee is a well-known stimulant that can boost energy levels. MCT oil may further enhance this effect by providing a readily available source of energy. MCTs are rapidly metabolized into ketone bodies, which can be used as fuel by the brain and body.
Improved Satiety and Weight Management
MCT oil may promote the release of hormones that signal fullness, potentially reducing appetite and leading to decreased food intake. This effect may contribute to weight loss and improved weight management. Studies suggest that MCTs increase satiety more effectively than long-chain triglycerides.
Enhanced Cognitive Function
Some studies suggest that MCTs can cross the blood-brain barrier and serve as fuel for the brain. Research indicates that MCT oil may improve cognitive function, particularly in individuals with Alzheimer's disease who do not carry the APOE4 gene. MCT use doubled consumption of ketones in the brains of Alzheimer’s patients.
Potential Reduction of Cardiovascular Disease Risk
Research indicates that MCT oil may help reduce LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels, potentially reducing the risk of cardiovascular disease. Additionally, MCT oil may benefit individuals with type 2 diabetes by improving insulin sensitivity and reducing body weight and waist circumference.
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Antimicrobial and Antifungal Properties
MCTs, particularly caprylic, capric, and lauric acid, exhibit antimicrobial and antifungal properties. Studies suggest that MCT oil can inhibit the growth of Candida albicans and Clostridium difficile, common pathogens that can cause infections.
Potential Risks and Side Effects
High Calorie and Saturated Fat Content
Bulletproof coffee is high in calories and saturated fats, which may not be suitable for daily consumption. Excessive saturated fat intake is associated with an increased risk of heart disease and elevated LDL cholesterol levels.
Gastrointestinal Distress
Some individuals may experience gastrointestinal side effects such as bloating, diarrhea, and upset stomach after consuming MCT oil. Starting with a low dose and gradually increasing intake can help minimize these effects.
Heart Palpitations
Some people who take MCT oil experience heart palpitations. Studies in rats have shown saturated fatty acids and coconut oil to be proarrhythmic, meaning they stimulate heart palpitations.
Potential Increase in Cholesterol Levels
Heavy use of MCT oil can increase levels of bad cholesterol in some people. That is a known side effect. The bottom line is heavy use of MCT oil can increase levels of bad cholesterol in some people. That is a known side effect.
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Hunger Hormone Stimulation
MCTs may stimulate the release of hunger hormones, potentially leading to overeating.
Fat Buildup in the Liver
High doses of MCTs could lead to fat buildup in the liver.
MCT Oil in Coffee: Who Should Be Cautious?
Individuals with Diabetes
People with diabetes need to be consuming a consistent amount of carbohydrates throughout the day. 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.
Individuals with 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.
Individuals with 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.
How to Incorporate MCT Oil into Coffee
Start with a Low Dose
Begin with a small amount of MCT oil (1 teaspoon) and gradually increase to 1-2 tablespoons per day as tolerated.
Blend Thoroughly
Use a blender to emulsify the MCT oil into the coffee for a smoother texture and better absorption.
Choose High-Quality MCT Oil
Opt for MCT oil derived from coconut oil, as it contains a higher concentration of beneficial MCTs.
MCT Oil for Non-Coffee Drinkers
MCT oil can be incorporated into smoothies, salad dressings, and other recipes for those who do not consume coffee.