You may have heard of bulletproof coffee referred to as keto coffee or eveb butter coffee. Simply put, bulletproof coffee is a high-calorie caffeinated coffee with added fats.
It is a popular coffee among people who practice intermittent fasting, or those who follow a low-carb, high-fat diet like keto or the paleo diet.
If you’re curious about bulletproof coffee, what it is and why it’s so popular these days, we’re breaking down all the details so read long to find out more.
Why Do People Drink Bulletproof Coffee?
The point of drinking bulletproof coffee is the belief that it allows you to kick off your day with extra energy as opposed to regular coffee or black coffee.
The healthy fats in bulletproof coffee are intended to be used as fuel and to help prevent eating a carb-heavy breakfast for those following a low-carb diet.
Many people enjoy a morning boost of caffeine so adding fat content to this coffee makes it more like a meal and less a drink had alongside a meal.
Rather than cereals, pastries, or other bread-based breakfasts that can cause a disruption in blood sugars later in the day, this coffee helps keep you full longer.
Studies on the benefits of bulletproof coffee are limited but evidence suggests that bulletproof coffee will help keep you fuller than breakfast.
The MCT oil and butter appear to stabilize your hunger and keep your appetite down, and it certainly provides the calories needed to maintain your energy.
Butter packs vitamins such as A, D, and K, known to improve body fat composition, part of why many have made bulletproof coffee part of their morning coffee routine.
How Do You Make Bulletproof Coffee?
Bulletproof coffee requires coffee made from high quality beans, unsalted butter or ghee, and a medium-chain triglyceride oil (also known as MCT oil), such as one derived from coconut oil.
Also commonly referred to a butter coffee recipe, these ingredients are blended together (often with a milk frother) and served warm in the basic bulletproof coffee recipe:
- 1 cup brewed coffee made with your choice of coffee beans
- 1-2 tablespoons of MCT oil
- 1-2 teaspoons of unsalted grass-fed butter or ghee
Some people add milk to taste. It is suggested to try it without milk first to see if it is needed, as milk contains lactose which is a form of sugar generally avoided by many keto dieters.
Milk does, however, contain essential nutrients such as vitamin D, potassium, zinc, and calcium, making it a great way to boost the overall nutrition of your bulletproof coffee.
What Is MCT Oil?
Medium-chain triglycerides, or MCT, have molecules that are smaller than most of the fats you eat considered long-chain triglycerides, or LCT.
This means they are much easier to digest. Because of this, MCT can be absorbed by your bloodstream quickly, which turns it into useable energy.
Studies show that MCT oil is completely digested and converted into energy within 15 minutes. MCT oil is typically made from coconut or palm kernel oil.
You can buy MCT by itself or a combination of MCT and LCT oils. It can also be found in powder form.
People may use MCT oil for a number of reasons, but the most common are:
- Issues taking in fats or nutrients
- Weight loss or fat loss
- Appetite control
- Exercise performance
- Brain health and mental clarity
- Added energy
- Reduction of inflammation
There is no solid research that indicates that MCT oil is definitely effective for curing or assisting with these conditions, though many users have reported positive change despite requiring further research.
MCT may help you store less fat and feel full longer. When you are not as hungry, by default you will likely eat less, which can reduce the amount of caloric intake that can be responsible for weight gain.
MCT can help your body make ketones, which is an energy source that does not contain carbs. It can also help reduce a fungus called Candida that can cause infection and other serious health issues if left untreated.
However, because MCT can cause a build up of ketones, it may not be healthy for people with diabetes to consume. MCT can soothe and treat skin conditions and infections.
Because it contains lauric acid, it is antimicrobial, which may mean that it can assist in preventing or battling illness.
While MCT has many overall good health benefits, it may cause abdominal pain, nausea, vomiting, and diarrhea if taken in large doses.
Because MCT is processed by the liver, it can also contribute to fat building up in the liver over time and MCTs are not recommended for people with liver disease.
Is Bulletproof Coffee Really Good for You?
The jury is mostly out as to whether or not bulletproof coffee is actually “good” for you or not despite many anecdotal claims of positive health effects.
While the drink is high fat and can compliment some diets, the nutritional value overall is quite low especially as a meal replacement.
Bulletproof coffee is high in saturated fat. This source of fat is controversial in the health and nutrition world, as many health professionals will indicate that it is a major risk factor for several diseases.
This may be an old school thought process, though, as many studies have found no significant links between the consumption of saturated fats and heart disease.
However, most doctors still err on the side of caution and recommend a lower fat diet to help prevent high cholesterol and promote overall heart health.
Certainly one potential issue with bulletproof coffee is that it may raise your cholesterol levels. Butter is known to increase LDL cholesterol, which experts hypothesize may be due to its fat structure.
While not everyone will respond in the same manner to a high fat diet, it’s important to note that these studies have been accurately replicated over time.
One cup of bulletproof coffee provides more than the maximum daily suggested intake for saturated fat.
While this can be balanced by using moderation, it is important to keep this in mind. With all of that said, bulletproof coffee is generally acceptable for the average adult in moderation.
Consumed as part of a healthy diet, bulletproof coffee may contribute to weight loss and increase energy levels.
Bulletproof coffee does keep people full for a long time, without the use of heavy, unhealthy carbs such as sugar.
This, combined with the natural effects of caffeine, can contribute to fat loss for some. Some people feel that they do better overall with bulletproof coffee as part of a regular routine and feel that it improves their well being and quality of life.
It can provide an alternative drink for people on highly limiting diets, such as ketogenic diets, which may already feel too restrictive.
Like all foods and drinks, bulletproof coffee is not for everyone. If you have concerns about your health, consult your doctor before attempting to add bulletproof coffee to your diet on a regular basis.