Putting butter in coffee, often referred to as “bulletproof coffee” or “keto coffee,” has become a popular trend among people following low-carb, high-fat diets like the keto diet. The idea is that adding butter to your morning coffee gives it a creamy, rich texture while also providing certain health benefits.
What is bulletproof coffee?
Bulletproof coffee typically contains:
- Brewed black coffee
- 1-2 tablespoons of unsalted butter (grass-fed if possible)
- 1-2 tablespoons of MCT oil or coconut oil
The butter and oil are blended together with the hot coffee until a creamy, frothy mixture forms. Some variations also include collagen peptides or other supplements.
What are the proposed benefits of bulletproof coffee?
Proponents of bulletproof coffee claim that adding butter and MCT oil provides several benefits:
- Increased energy and mental clarity: The fat from the butter and oil provides a steady supply of energy and helps you feel full and focused.
- Reduced hunger: The fats and calories help curb hunger and cravings, allowing you to more easily fast intermittently.
- Weight loss: By reducing hunger and cravings, it may aid weight loss, especially when combined with a low-carb diet.
- Better gut health: The healthy fats help nourish gut bacteria and reduce inflammation.
- Ketosis: Can help maintain a state of ketosis on a ketogenic diet by providing quick fuel in the form of MCTs and limiting carbs.
What does the research say?
While bulletproof coffee has become a popular health trend, there’s limited scientific research specifically on adding butter and oil to coffee. However, we can look at the potential effects of the individual ingredients:
Butter
- Provides vitamins A, D, E, K2, and CLA, which offer some health benefits.
- Contains saturated fat, which has been linked to increased LDL (“bad”) cholesterol in some studies. Other studies suggest saturated fat may not negatively impact blood cholesterol.
- Grass-fed butter contains more omega-3s and antioxidants than conventional butter.
MCT Oil
- MCTs (medium chain triglycerides) are a type of saturated fat easily absorbed and used for energy.
- May boost metabolism, curb hunger, and aid weight loss, especially when replacing other fats.
- Provides an immediate source of ketones, which may benefit brain health and exercise performance.
Coconut Oil
- High in MCTs like lauric acid, which may provide health benefits.
- Also contains LCTs (long chain fatty acids), making the health effects unclear.
- May raise LDL cholesterol in some individuals.
Overall, research on the specific combo of coffee plus butter and/or oil is lacking. Some potential benefits like increased energy are subjective and need more study.
Potential downsides and precautions
While adding butter and oil can provide calories and fat, there are some potential downsides:
- High in saturated fat, which some experts recommend limiting.
- Large amounts of fat and calories lead to weight gain in some individuals.
- Caution advised in those with high cholesterol or heart disease risk.
- Can cause digestive issues like diarrhea in some people.
- Shouldn’t replace other meals – provide nutrients through a balanced diet.
How to make bulletproof coffee
Here is a simple bulletproof coffee recipe:
Ingredients
- 1 cup (8 oz) freshly brewed coffee
- 1-2 tbsp grass-fed, unsalted butter
- 1-2 tbsp MCT oil or coconut oil
- Optional: collagen, cinnamon, vanilla extract
Instructions
- Brew coffee using your preferred method (french press, pour over, etc.)
- Add butter and oil to a blender or bullet blender.
- Slowly pour in hot coffee and blend for 30 seconds, until frothy.
- Add any additional ingredients you like.
- Drink immediately or store in an insulated container.
The key is to blend the ingredients together while the coffee is very hot, so the fats emulsify and create a creamy texture.
Conclusion
Adding butter and oil to your coffee may provide some benefits for energy, focus, appetite control, and ketosis. However, effects can be highly individual and more research is needed on the specific combo. Bulletproof coffee can be included as part of an overall healthy diet, but be mindful of your total calorie, fat, and cholesterol intake.