Bulletproof coffee has become an increasingly popular beverage, especially among fans of the ketogenic and Paleo diets. As the name suggests, bulletproof coffee contains ingredients that provide a burst of energy and mental clarity. But what exactly does adding butter to coffee do? Here is a comprehensive look at how the butter in bulletproof coffee affects the drink.
An Overview of Bulletproof Coffee
First things first – let’s take a quick look at what bulletproof coffee actually is. This will provide context before diving into the effects of the butter.
Bulletproof coffee is similar to a latte in that it contains coffee along with other ingredients blended together. However, bulletproof coffee specifically contains:
- Brewed coffee
- Grass-fed unsalted butter
- Medium-chain triglyceride (MCT) oil
The coffee is brewed using filtered water and organic coffee beans. High-quality grass-fed butter and MCT oil derived from coconuts are then blended into the coffee using a blender or immersion blender.
Most recipes call for 1-2 tablespoons of butter and 1-2 tablespoons of MCT oil per cup of coffee. The butter helps provide creaminess, while the MCT oil helps boost energy levels.
So in summary:
- Bulletproof coffee is a blended drink containing coffee, grass-fed butter, and MCT oil
- It originated within the Paleo and keto diet communities
- It provides energy, mental clarity, and satisfaction
Now let’s look at the specific effects of adding the butter.
It Provides Creaminess and Texture
First and foremost, butter provides a creamy, smooth texture and mouthfeel to the coffee. Instead of just drinking a black coffee, the butter emulsifies into the drink and creates a satisfying, latte-like experience.
Without the butter, bulletproof coffee would be a thin, watery mixture of coffee and oil. The butter thickens it up into a creamy beverage.
Additionally, grass-fed butter has a rich flavor that adds a pleasant taste to the coffee. When using a high quality butter, it imparts a nice buttery aroma and flavor.
It Blends the Oil into the Coffee
Butter is also important because it helps blend the MCT oil into the coffee uniformly. MCT oil does not mix well into plain black coffee – it will separate into blobs and pools rather quickly.
However, when the butter is blended thoroughly with the coffee and oil, it acts as an emulsifier. This helps suspend the MCT oil in the mixture and prevents separation. The butter creates a homogeneous blend of the coffee, butter, and oil.
It Slows Absorption of Caffeine
Interestingly, adding butter to coffee also changes the pharmacokinetics of caffeine absorption. Caffeine is hydrophobic, meaning it dissolves well in oils and fats but does not dissolve easily in water.
When caffeine is suspended in the oil and butter matrix of bulletproof coffee, it takes longer for the caffeine molecules to fully dissolve. This slows down the rate of absorption compared to black coffee.
This means the caffeine from bulletproof coffee provides a longer-lasting energy boost. The caffeine kicks in more gradually and lasts longer.
It Provides an Alternative Fuel Source
One of the main reasons butter is included in bulletproof coffee is that it provides an alternative fuel source for the body and brain. Specifically, it provides medium and short-chain fatty acids.
Your body can use fatty acids from the butter for energy, instead of always relying on glucose from carbohydrates. This applies especially to people on the ketogenic diet.
When following a keto diet, your body shifts from primarily burning glucose to primarily burning fat and ketones for fuel. The medium-chain triglycerides from the butter can be converted to ketones to power your cells.
For those on keto, bulletproof coffee provides a convenient hit of ketones and fat to start the day. For others, it provides a dose of lasting energy from fat rather than a sugar crash from carbs.
It May Enhance Cognitive Function
The combination of caffeine and medium-chain triglycerides from bulletproof coffee may also enhance cognitive function. Some research has found stronger effects on focus and mental clarity from bulletproof coffee versus plain caffeine.
One study published in the Journal of Functional Foods looked at the effects of bulletproof coffee on brainwaves and cognitive function in healthy adults. The researchers measured beta and theta brain wave activity after consuming bulletproof coffee.
They found bulletproof coffee led to increased beta wave activity compared to control coffee. Beta waves are associated with enhanced cognition, focus, memory, and processing speed.
Additionally, bulletproof coffee decreased theta waves, which are associated with drowsiness and mind wandering. This indicates bulletproof coffee can make you feel more alert and focused.
It Provides Nutrients Like Vitamin A
Grass-fed butter is rich in fat-soluble vitamins like vitamin A. One tablespoon of butter provides around 15% of the RDI for vitamin A.
Vitamin A plays a key role in eye health, immune function, growth and development, and reproductive health. The vitamin A from butter contributes to your overall nutrient intake for the day.
Butter also contains smaller amounts of vitamins D, E, and K. Vitamin K in particular helps with proper blood clotting.
Key Nutrients in Butter
| Nutrient | 1 Tablespoon |
|---|---|
| Calories | 102 |
| Fat | 12g |
| Vitamin A | 15% DV |
| Vitamin D | 3% DV |
| Calcium | 0.5% DV |
DV = Daily Value
Potential Drawbacks of Butter in Coffee
While butter coffee provides several benefits, there are some potential downsides to consider:
- High in saturated fat – Butter is mostly saturated fat, which some link to heart disease risk when consumed in excess.
- Spikes LDL cholesterol – Butter consumption has been shown to raise LDL (“bad”) cholesterol levels for some people.
- Lots of calories – Each tablespoon of butter adds over 100 calories, so calories can add up fast.
- Gastrointestinal issues – Some people experience diarrhea or indigestion from drinking bulletproof coffee, especially when first starting.
Consuming butter coffee in moderation and choosing high quality ingredients can help minimize any potential risks.
Best Practices for Making Butter Coffee
To get the full benefits of butter in your coffee, follow these tips for preparation:
- Use grass-fed, unsalted butter – Grass-fed has a better fatty acid profile.
- Brew coffee with filtered water – Removes chlorine and impurities.
- Blend for 30 seconds to 1 minute – Emulsifies the butter smoothly.
- Start with 1 Tbsp butter and 1 Tbsp MCT oil – Adjust to your tolerance.
- Drink immediately after making – Prevents separation.
- Consider collagen protein – Adds protein to balance it as a meal.
Example Bulletproof Coffee Recipe
Here is an example recipe to follow for one serving of bulletproof coffee:
- 1 cup freshly brewed coffee
- 1-2 Tbsp grass-fed, unsalted butter
- 1-2 Tbsp MCT oil
- Optional: 1-2 scoops collagen protein powder
- Brew coffee using filtered water and organic beans.
- Add coffee, butter, and MCT oil to blender.
- Blend for 30 seconds until smooth and frothy.
- Pour into mug and enjoy immediately!
FAQ
Is butter coffee good for weight loss?
Bulletproof coffee may support weight loss in a few ways:
- Provides satiety and suppresses hunger
- Provides sustained energy, helping reduce excessive snacking
- Aids ketosis for those on the keto diet
- Increases calorie burning due to caffeine and MCTs
By itself, it generally will not lead to weight loss. But when combined with a healthy diet and active lifestyle, it can support weight management.
Does bulletproof coffee break a fast?
Yes, bulletproof coffee does break a fast. It contains calories and fat that will stimulate insulin production and break ketosis. Those doing intermittent fasting should consume it only during the designated eating windows.
Is butter or ghee better in coffee?
Both real butter and ghee work well in coffee. Ghee has a slightly higher smoke point so less risk of burning. Ghee also contains no lactose so less risk of gastrointestinal issues. Either option will provide benefits, so choose based on your tolerance.
Conclusion
Adding butter to coffee transforms it into a creamy, satisfying, and energizing beverage. The butter provides texture and flavor, helps blend the oil into the coffee, slows caffeine absorption, provides fatty acids for fuel, and contributes beneficial nutrients like vitamin A.
However, potential downsides like high saturated fat means butter coffee should be consumed in moderation as part of an overall healthy diet. Preparing bulletproof coffee properly helps maximize benefits.
Use high-quality ingredients, blend thoroughly, and drink immediately after making. Sip mindfully and enjoy this frothy, energizing beverage.