Bulletproof coffee has become a popular beverage among health enthusiasts and those following low-carb, high-fat diets like the keto diet. It’s made by blending coffee with grass-fed butter and MCT oil. Some claim this supercharges your day and provides many health benefits. However, others question whether it’s healthy to drink something containing so many calories and saturated fat every day.
What is bulletproof coffee?
Bulletproof coffee is regular black coffee blended with one or two tablespoons of grass-fed, unsalted butter and one to two tablespoons of MCT oil. The original recipe calls for:
- 1-2 cups of hot brewed coffee
- 1-2 tablespoons grass-fed, unsalted butter
- 1-2 tablespoons MCT oil
This makes a creamy, high-fat beverage. Each tablespoon of butter or oil adds about 100 calories.
This coffee hack was created in 2009 by Dave Asprey, founder of the Bulletproof brand. His goal was to develop a filling breakfast drink that gave him energy and mental clarity without hunger or crashes later.
Potential benefits of bulletproof coffee
Drinking bulletproof coffee every day may offer these potential benefits:
Increased energy
The caffeine and fats in bulletproof coffee may give you a jolt of energy and help you feel more alert. One study found people had more sustained energy for 3 hours after drinking bulletproof coffee compared to plain coffee.
Reduced hunger
The fat from MCT oil and butter may help suppress hunger hormones and promote feelings of fullness compared to plain coffee.
Better mental focus
The caffeine and MCT oil in bulletproof coffee may improve cognitive function, mental clarity and focus compared to coffee alone.
Ketosis for weight loss
For those on a keto diet, bulletproof coffee may help you enter ketosis, when your body starts burning fats for fuel. Some find this accelerates weight loss.
Improved gut health
The healthy fats in bulletproof coffee may reduce inflammation and improve the diversity of bacteria in your gut.
Potential downsides to drinking it daily
Here are some potential downsides to consider if you’re thinking of making bulletproof coffee part of your daily routine:
High calorie
Bulletproof coffee is very high in calories. Each tablespoon of butter or oil adds about 100 calories. So a 12-ounce (355-ml) bulletproof coffee made with 2 tablespoons each of butter and MCT oil contains over 450 calories, which is a meal’s worth for many people.
High saturated fat
The type of saturated fat in coconut oil and butter may raise LDL (bad) cholesterol levels when consumed in high amounts. Over time, this may increase heart disease risk.
Nutritional deficiencies
Drinking bulletproof coffee instead of eating a nutritious breakfast could mean missing out on important nutrients like protein, vitamins and minerals.
Not great for vegans or lactose intolerant
Traditional bulletproof coffee contains butter and isn’t suitable for vegans. Dairy-free versions with vegetable oil aren’t as high in healthy fats. Lactose intolerant people may also struggle with the dairy.
Gastric distress
The high fat content may cause digestive issues like diarrhea, cramps or constipation in some people, especially to start.
Sugar crash later
While bulletproof coffee may give you a quick energy boost due to the high fat and caffeine content, some find they crash a few hours later as blood sugar drops.
Healthy fats are still good in moderation
Saturated fats aren’t as bad as once believed, and healthy fats are important for hormonal and brain function. However, health authorities still recommend limiting saturated fat to less than 10% of daily calories.
For a 2000 calorie diet, this is about 22 grams of saturated fat per day. One bulletproof coffee can easily provide 15–25 grams. While the fat in MCT oil and butter may be beneficial in smaller amounts, drinking bulletproof coffee every day could lead to excessive saturated fat intake.
Try preparing bulletproof coffee a few different ways
You don’t have to stick to the standard recipe. Try these tips to modify bulletproof coffee to suit your diet or needs:
- Use just coconut oil or just grass-fed butter.
- Use 1 tablespoon MCT oil and 1 tablespoon butter instead of 2 tablespoons of each.
- Add collagen peptides or whey protein powder for a protein boost.
- Mix in cinnamon, turmeric or cayenne pepper for added antioxidants.
- Blend with ice for a frosty, refreshing drink.
- Substitute almond milk or coconut milk for regular milk.
- Sweeten with a zero-calorie sweetener if desired.
How often should you drink bulletproof coffee?
There’s no strict rule for how often you can drink bulletproof coffee. It may come down to personal preference and your health goals.
Here are some guidelines on how frequently it may be beneficial to drink bulletproof coffee:
For weight loss
1–2 times per day as a meal replacement if you are trying to lose weight on a ketogenic diet.
For energy
1–3 times on the days you need an energy boost, such as before a workout or big meeting.
For mental clarity
1–2 times per day at times you need to concentrate and be productive, such as first thing in the morning.
Everyday use
Limiting to just 1–2 times per day maximum to keep saturated fat intake in check.
Should you drink bulletproof coffee every day?
Here is a summary of the pros and cons of drinking bulletproof coffee every day:
| Pros | Cons |
|---|---|
| May increase energy and mental focus | Very high in calories and saturated fat |
| Can help reduce hunger | Could lead to nutritional deficiencies if replacing meals |
| May accelerate weight loss on keto diet | Not suitable for vegans or lactose intolerant |
| Healthy fats may reduce inflammation | Some experience digestive issues |
Based on the potential downsides, drinking bulletproof coffee every single day is not recommended for most people.
However, enjoying it occasionally or for a short time period to help meet specific health goals can be reasonable for most healthy adults.
It may be effective when consumed 1–3 times per day for accelerated weight loss, mental clarity or an energy boost. But it’s best limited to just 1–2 times per day maximum for everyday use to keep calories and saturated fat intake moderate.
The bottom line
Bulletproof coffee can be a tasty, convenient breakfast or pick-me-up when you need sustained energy. It may help curb hunger, improve mental focus and speed up weight loss on a keto diet.
However, the high amounts of saturated fat may be concerning if consumed daily long-term. Limiting bulletproof coffee to 1–2 times per day maximum is recommended if drinking it regularly.
Additionally, it’s best to view bulletproof coffee as a supplement to a healthy diet, not a meal replacement. Be sure you still get nutrients from other whole foods like vegetables, protein and healthy carbs.
Bulletproof coffee isn’t necessary for good health. But it can be integrated into a healthy lifestyle for some people trying to achieve specific goals like weight loss or improved cognitive function.