Bulletproof coffee has become a popular health trend in recent years, especially among keto and paleo diet followers. The high-fat drink is touted for its energy and focus-boosting properties. But is there a healthier alternative that provides similar benefits without so much butter and oil?
What is bulletproof coffee?
Bulletproof coffee was created in 2004 by Dave Asprey, founder of the Bulletproof brand. The recipe calls for brewed coffee blended with 1-2 tablespoons of grass-fed, unsalted butter and 1-2 tablespoons of MCT oil or coconut oil.
The oils and fats provide energy and satiety, while the caffeine provides alertness. Bulletproof coffee has a creamy, frothy texture with the flavor of coffee. Many bulletproof coffee drinkers skip breakfast and drink this in the mornings instead.
Some of the claimed benefits of bulletproof coffee include:
- Increased energy and focus
- Suppressed hunger and cravings
- Improved cognitive function
- More efficient fat burning
However, the high amount of saturated fat from the butter and oils makes this a very calorie-dense beverage. A 16 oz cup can contain over 450 calories just from the fat alone.
Potential downsides of bulletproof coffee
While bulletproof coffee may provide energy, there are some potential downsides to consider:
- High in saturated fat – Bulletproof coffee provides 20-40 grams of saturated fat, which is 100-200% of the daily recommended limit.
- Lack of nutrients – With no protein, carbs, vitamins or minerals, bulletproof coffee is a nutritionally empty drink.
- GI issues – The high fat content can cause digestive upset like diarrhea in some people.
- Weight gain – Despite claims about fat burning, the excess calories can easily lead to weight gain if you’re not careful.
- Toxic mold risk – Coffee and cocoa beans may contain toxins if not sourced properly.
While the butter and oil provide a quick energy boost, you miss out on the nutritional benefits of eating a balanced breakfast.
Healthier bulletproof coffee alternatives
Fortunately, there are some healthier ways to get similar energy and cognitive benefits of bulletproof coffee without going overboard on the fat content. Here are some better options:
1. Coffee protein smoothie
For a more balanced breakfast smoothie, blend coffee with protein powder, almond milk, banana, cocoa powder, ice and vanilla. This gives you protein, carbs, vitamins and minerals to power your morning. You can add coconut oil or MCT oil for healthy fats too.
2. Coffee fruit smoothie
Another delicious option is blending coffee with milk/yogurt, frozen berries, banana, spinach, flaxseed, ice, cinnamon and vanilla extract. This also provides a balanced nutrient profile and antioxidants from the fruits and veggies.
3. Iced coffee protein shake
For an on-the-go option, make an iced coffee protein shake by combining cold brew coffee, chocolate protein powder, ice, almond milk and a teaspoon of MCT oil powder. The protein and MCT oil will help curb hunger.
4. Golden milk coffee
Golden milk is a turmeric-based drink that’s anti-inflammatory and soothing. Make a golden milk coffee by brewing coffee with turmeric, ginger, cinnamon and black pepper. Add warm nut milk and honey. The spices complement coffee nicely.
5. Coconut milk coffee
For a dairy-free option, blend hot coffee with coconut milk, coconut butter or coconut oil, ice and vanilla or cocoa powder. The healthy fats give energy and the coconut milk makes it creamy.
6. Cinnamon fat-burning coffee
Studies suggest cinnamon can boost metabolism and help with fat burning. Make a spiced coffee by adding 1/2 teaspoon cinnamon and a pinch of cayenne pepper to your hot coffee. Add stevia or monk fruit sweetener if desired.
7. Mocha latte
A mocha latte made with coffee, cocoa powder, hot milk of choice and sweetener provides a healthier take on the bulletproof coffee. Use just 1 tablespoon of coconut oil instead of 2 tablespoons of butter for a lower fat option.
Should you drink bulletproof coffee?
Drinking high-fat bulletproof coffee on occasion is probably fine for most healthy people. But there are some cases where you may want to avoid it or limit intake:
- History of high cholesterol or heart disease
- Diabetes or prediabetes
- Irritable bowel diseases like IBS
- Sensitive digestion
- Pregnancy or breastfeeding (due to risk of excessive vitamin A)
Additionally, you likely don’t need bulletproof coffee if you are already getting enough healthy fats from foods like nuts, seeds, avocado, olive oil, and fatty fish. Focus on a balanced diet instead.
Bottom line
While bulletproof coffee may provide some energy and cognitive benefits, it is best consumed in moderation due to the high saturated fat content. Fortunately, there are healthier alternatives to try that incorporate protein, nutrients, and a smaller amount of healthy fats for a more balanced nutritional profile.
Experiment with some of the bulletproof coffee alternatives above to find a morning drink that provides energy and focus without going overboard on the calories and fat. Pay attention to how different options impact your hunger, concentration, energy levels, and digestive system throughout the day.
As with any major change to your diet, consult your healthcare provider first, especially if you have any medical conditions. But for most people, the healthier bulletproof coffee alternatives can be a smart way to power up your mornings.
| Bulletproof Coffee | Healthier Alternatives |
|---|---|
| – 2 tbsp butter | – 1 tbsp or less healthy fat like coconut oil or MCT oil |
| – 2 tbsp MCT or coconut oil | – Protein powder |
| – No vitamins, minerals, fiber | – Fruits and vegetables |
| – ~450 calories | – ~200-300 calories |