Bulletproof Coffee: (Recipe, Benefits, And Side Effects)

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As a coffee lover and someone who’s been diving deep into all things coffee, I’ve come across Bulletproof Coffee, a drink that’s taken the world by storm, especially among diet-conscious folks.

This unlikely combination of coffee, butter, and oil has become a ritual for millions, with the global bulletproof coffee market crossing a whopping $9 billion in 2022 ^[1].

For many of us, mornings are a blur until that first cup of joe hits our system. Now imagine supercharging that experience with a brew that promises sustained energy, mental clarity, and even weight loss benefits. Sounds too good to be true, right? Well, that’s exactly what bulletproof coffee claims to offer, but it should be taken with a grain of salt.

In this article, I’ll discuss bulletproof coffee’s recipe, variations, potential benefits, and side effects. Let’s separate the facts from the froth in this creamy, controversial drink.

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What is Bulletproof Coffee?

Bulletproof coffee is a high-calorie beverage made by blending coffee with oil and butter. It produces a creamy drink similar to a latte, with a rich texture and flavor.

Bulletproof Coffee has gained popularity as part of ketogenic diets. Proponents claim it offers benefits such as sustained energy, appetite suppression, and enhanced mental clarity. However, scientific research supporting these claims is limited.

This coffee is often promoted as a breakfast replacement on empty stomach, particularly for those following low-carbohydrate eating plans. The idea is to start the day with a fat-fueled energy boost instead of traditional carb-heavy morning meals.

Are butter coffee and bulletproof coffee the same?

Yes, butter coffee and bulletproof coffee are essentially the same concept, though many people mistakenly believe it’s a modern invention. In fact, similar drinks have been consumed for centuries in various cultures, including the Sherpas of the Himalayas and the Gurage of Ethiopia. The main difference is that bulletproof coffee specifically includes MCT oil alongside butter, which is claimed to provide additional health benefits and energy.

How to make BulletProof Coffee?

Here’s the Best Bulletproof Coffee Recipe that you can easily make at home!

Ingredients for Bulletproof Coffee

1- Coffee:

For Bulletproof Coffee, it’s recommended to use certified organic, high-quality Arabica coffee beans. These beans are preferred for their smooth flavor, low toxicity, and less acidity.

I like to brew coffee in a French press with medium or dark roasted beans because the strong, rich flavors make the best coffee base. You can use other brewing methods or lightly roasted beans too.

2- Grass-Fed Butter:

Opt for grass-fed butter, made from the milk of cows that graze on grass. It is known for being richer in vitamins, particularly vitamin K2, compared to conventional butter. Butter is high in saturated fat, with one tablespoon providing 100 calories and 8g of saturated fat.

You can also use Ghee in place of butter. It is a lactose-free option and makes the drink more tasty.

3- MCT Oil:

MCT (Medium Chain Triglyceride) oil is commonly extracted from coconut oil. These saturated fatty acids are easier to digest than other fats and are claimed to boost brain function, energy, and blood sugar control. One tablespoon of MCT oil contains 130 calories and 14 grams of saturated fat.

Coconut oil can be used as an alternative, though it can alter the taste and texture slightly.

Here are the Quantities you’ll need for a serving:

6-8 ounce brewed coffee
1-2 tablespoon Butter or Ghee
1 tablespoon MCT Oil or Coconut Oil

Step by Step Instructions

1- Brew Your Coffee:

Start by brewing 6-8 ounces of coffee using your preferred brewing method. Brew the coffee stronger than usual, as it will be diluted slightly by the other ingredients. Allow the coffee to cool for a minute or two after brewing to prevent overheating the fats in the next steps.

2- Blend Coffee and Butter:

Pour the coffee into the blender and add 1-2 tablespoons of grass-fed butter or ghee and 1 tablespoon of MCT oil or coconut oil. The exact amounts can be adjusted based on your taste and calorie needs. If you’re new to bulletproof coffee, start with smaller amounts and gradually increase to avoid digestive discomfort. Blend on high speed for 20-30 seconds until the mixture becomes frothy and light in color, similar to a latte.

3- Serve and Enjoy:

Once the coffee is fully blended and frothy, pour it into your favorite mug. You’ll notice a rich, velvety layer of foam on top, which is one of the hallmarks of bulletproof coffee. Serve immediately while it’s hot and creamy. You can mix in cinnamon, vanilla extract, or other sugar-free flavorings before blending for extra flavors.

What does bulletproof coffee taste like?

Bulletproof Coffee tastes like a super creamy latte, with a rich, buttery texture and a nuttier flavor. It’s smooth, with no bitterness, but it does leave a slightly oily aftertaste from the butter and MCT oil.

What are the variations of Bulletproof Coffee Recipe?

1- Add Flavorings:

Sugar-free additions like cinnamon, unsweetened cocoa powder, nutmeg, or sugar-free syrups like vanilla, hazelnut, or chocolate pair really well with butter coffee. I really like to add cinnamon, which offers a warm, slightly sweet flavor and potential health benefits.

2- Use different butters:

Swap traditional butter for nut butter (like almond or peanut) or cacao butter for a rich, slightly nutty flavor and added creaminess.

3- Decaf Bulletproof Coffee:

If you are sensitive to caffeine, simply use decaf coffee beans while keeping all the other ingredients the same.

4- Protein Bulletproof Coffee:

Mix in a scoop of flavored protein powder (such as vanilla or chocolate) to turn your coffee into a high-protein, energizing drink.

5- Cold Brew Bulletproof Coffee:

Make a refreshing cold brew version by blending cold brew coffee with MCT oil and butter for a chilled, frothy drink.

6- Make it milky:

You can add unsweetened coconut or almond milk to make a Butter Almond Latte. You can also use other keto-friendly vegan milks or creamers but avoid whole milk as it adds carbs and goes against the low-carb principle of the keto diet.

What are the Benefits of Bulletproof Coffee?

1- Keto-Friendly Fuel

Bulletproof coffee is a popular choice for those following a keto diet because it’s high in fats and low in carbs. The combination of butter and MCT oil can help people reach and maintain ketosis ^[2], a metabolic state where the body burns fat for fuel while minimizing carbohydrate intake.

2- Provides The Benefits of Coffee

Coffee is rich in antioxidants, which help protect cells from damage caused by free radicals ^[3]. Regular coffee consumption has been associated with a reduced risk of death from heart disease and several types of cancer.

Studies have linked coffee intake to a lower risk of liver disease, Parkinson’s disease, and type 2 diabetes ^[4]. The compounds in coffee may also contribute to improved mental focus and cognitive function.

3- Sustained Energy Boost

The caffeine in coffee provides an immediate energy boost, enhancing alertness and concentration. MCT oil can complement this effect by offering a quick source of energy that the body can easily metabolize.

Medium-chain triglycerides in butter and MCT oil are digested more rapidly than other fats, potentially leading to faster bursts of energy without causing blood sugar spikes ^[5].

4- Appetite Suppression

Adding butter and MCT oil to coffee can help suppress hunger by promoting satiety^[6], keeping you full for longer periods. This effect is partly due to the high-fat content, which can slow digestion and promote feelings of fullness.

The high-fat content in bulletproof coffee helps curb cravings, which can aid in weight loss efforts by reducing the need to snack or overeat throughout the day.

5- Prevents Caffeine Jitters and Crash

The fats in butter and ghee, particularly omega-3 and omega-6 fatty acids, slow down the body’s absorption of caffeine. This can result in a more gradual and sustained release of caffeine.

For people sensitive to caffeine, this slower release may help prevent jitters and anxiety often associated with rapid caffeine absorption. It may also help avoid the sudden energy crash (caffeine crash) typically experienced 2-4 hours after consuming regular coffee.

What are the Potential Downsides of Bulletproof Coffee?

1- High saturated fats which can increase Cholesterol

The American Heart Association (AHA) recommends limiting saturated fat intake to 13 grams per day ^[7]. A single serving of bulletproof coffee contains around 22-30 grams of saturated fat, which exceeds this recommendation.

Consuming high levels of saturated fats can potentially raise blood cholesterol levels, increasing the risk of stroke and heart disease ^[8].

However, it’s worth noting that not all saturated fats have the same effects on health. MCTs, despite being saturated fats, have many beneficial properties ^[9].

2- High Calories but Low in Nutrients

A single cup of bulletproof coffee can contain between 330 to 400 calories, making it a calorie-dense beverage. The idea behind bulletproof coffee is to replace breakfast with this high-fat drink, but it lacks essential nutrients like carbohydrates, protein, fiber, and many vitamins and minerals.

Choosing a more nutrient-dense, well-rounded meal for breakfast is generally considered a healthier option by nutrition experts, as it provides a wider range of essential nutrients to support overall health and well-being.

Who can drink bulletproof coffee?

Bulletproof coffee is ideal for those following low-carb and keto diets, as it provides a high-fat, low-carb energy boost that supports ketosis. It’s also suitable for individuals on intermittent fasting plans, as it helps extend the fasting window by keeping you full without breaking the fast.

Some people find bulletproof coffee beneficial as a pre-workout drink, especially when following a weight loss regimen. The combination of caffeine and fats can provide sustained energy for exercise without adding significant carbohydrates to the diet.

Bulletproof coffee has gained popularity in the Western World but the scientific evidence supporting its health benefits is still limited. It’s advisable for anyone thinking about adding bulletproof coffee into their diet to consult with a healthcare professional first.

Who shouldn’t drink bulletproof coffee?

Bulletproof coffee may not be suitable for everyone. Individuals who have traditionally consumed a carbohydrate-rich, high-fiber diet should exercise caution when considering a sudden switch to a high-fat, low-fiber keto diet like the one that includes butter coffee.

People with diabetes should avoid bulletproof coffee since it can make you feel full, reducing the frequency of meals, which is not ideal for managing blood sugar levels. Likewise, people with high cholesterol or heart conditions should be wary, as the high saturated fat content in butter coffee can elevate cholesterol levels and increase cardiovascular risks.

Check out related coffee drinks

FAQs

What is the best time of day to drink bulletproof coffee?

Bulletproof coffee is ideally consumed as a breakfast replacement, providing a high-fat, low-carb start to the day. Some people also enjoy it as a mid-afternoon pick-me-up for sustained energy. However, due to its high fat content, it’s advised not to have it after the evening.

Should I Use A Blender For Bulletproof Coffee?

Yes, ideally you should use a blender for Bulletproof Coffee to quickly and thoroughly mix the butter, oil, and coffee. If you don’t have a blender, a milk frother can work as an alternative, or you can also use a bowl and whisk.

Does bulletproof coffee replace breakfast?

Yes, Bulletproof Coffee is often used as a breakfast substitute on keto diets due to its high calorie and fat content. However, many nutritionists argue that it’s a poor nutritional alternative to a balanced breakfast, as it lacks essential nutrients

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