Bulletproof Coffee – The Role of MCT Oil
Bulletproof coffee is a drink gaining popularity among consumers, especially those following a ketogenic diet. It's a filling, high-fat beverage often used as a breakfast replacement or a unique pre-workout boost. But what exactly is bulletproof coffee? How do you make it? What are the effects of coffee with butter - and is it worth drinking?
Table of contents
- Bulletproof coffee - what is it?
- Who is bulletproof coffee for?
- Coffee with butter - properties, pros and cons of bulletproof coffee
- Butter coffee for weight loss - can bulletproof coffee help you slim down?
- Bulletproof coffee - recipe. How is keto coffee made?
- Common mistakes when making bulletproof coffee
- Coffee with butter - contraindications and side effects
Bulletproof coffee - what is it?
Bulletproof coffee, also known as butter coffee or simply "keto coffee," is made by blending coffee with butter and MCT oil. It gained popularity thanks to American entrepreneur Dave Asprey, who visited Tibet in 2004 and noticed that locals often drank tea made with yak butter. After returning to the U.S., Asprey adapted the traditional Tibetan recipe, creating a version with coffee and MCT oil. A few years later, he shared the recipe on his blog, and bulletproof coffee quickly gained global popularity, especially among followers of the ketogenic diet.
While the idea of mixing coffee with butter and MCT oil may seem odd to some, when prepared correctly, bulletproof coffee has a taste similar to a creamy latte macchiato – and serves as an excellent energy source.
Who is bulletproof coffee for?
Bulletproof coffee is a high-fat beverage most commonly consumed by those on a ketogenic diet. It’s an energy-dense drink that can promote a feeling of fullness without introducing carbohydrates into the body.
However, keto coffee is also becoming increasingly popular among people who don’t follow a low-carb lifestyle. Many include it in their diets to support weight loss, boost energy, and help kick-start their day.
Coffee with butter - properties, pros and cons of bulletproof coffee
For some, the idea of mixing coffee with butter may sound extreme, leading to skepticism around drinking bulletproof coffee. Others – especially fans of low-carb diets like keto – see it as a powerful energy source that helps curb hunger, supports focus, and boosts mental clarity.
Because it can promote satiety, bulletproof coffee is often used as a breakfast alternative, an unusual pre-workout option, or even a standalone meal. Some of its benefits may include:
- appetite control
- improved metabolism
- better blood flow and oxygen delivery to tissues
Supporters also claim it stimulates the central nervous system, enhances physical performance, and provides fat-soluble vitamins like A, D, E, and K. However, more detailed and reliable scientific research is needed to confirm these health benefits.
That said, bulletproof coffee does come with potential downsides. It’s high in saturated fats, which are not recommended in excess, as they may raise blood cholesterol levels and increase the risk of diet-related conditions like hypertension, atherosclerosis, or obesity.
Although it delivers energy and fat-soluble vitamins, replacing a regular meal with butter coffee could lead to nutrient deficiencies over time, potentially affecting overall health. Additionally, MCT oil may upset the stomach or increase bowel activity.
Overconsumption or using bulletproof coffee alongside a regular diet can also result in calorie surplus and unwanted weight gain.
Butter coffee for weight loss - can bulletproof coffee help you slim down?
Supporters of bulletproof coffee point out that the combination of butter and MCT oil can promote a feeling of fullness, which may reduce cravings and help limit snacking on unhealthy foods – ultimately lowering daily calorie intake. Additionally, the caffeine in the drink is believed to boost metabolism, while MCT oil may increase fat burning and suppress appetite. But can coffee with butter really support weight loss?
So far, scientific studies have produced mixed results, highlighting the need for further research. However, nutritionists generally agree that weight loss requires a calorie deficit. Drinking bulletproof coffee while maintaining a negative energy balance may support fat loss. On the other hand, if consumed as part of a high-calorie diet, it may lead to weight gain due to the additional energy it provides.
Bulletproof coffee - recipe. How is keto coffee made?
While the original creator of bulletproof coffee now sells his own branded version, you don’t need to buy trademarked products to make it at home. Using the original recipe, you can easily prepare butter coffee yourself. So, how do you make keto coffee?
Ingredients:
- 2.0–2.5 teaspoons of freshly ground arabica coffee
- 1–2 teaspoons of mct oil
- 1–2 teaspoons of unsalted butter, preferably from grass-fed cows
- water
- optional spices: cardamom, cinnamon, ginger, turmeric
Instructions:
- Brew the coffee using your preferred method – drip, espresso machine, or moka pot
- Add the butter and MCT oil (plus any optional spices)
- Blend until the mixture is smooth and creamy
Common mistakes when making bulletproof coffee
To fully enjoy the taste and benefits of bulletproof coffee, proper preparation is key. Here are the most common mistakes people make when preparing keto coffee:
- Using instant coffee – Always use high-quality, freshly ground beans. Arabica is usually the preferred choice.
- Adding sweeteners – Sugar can trigger insulin release and reduce the ketogenic quality of the drink. Avoid adding any kind of sweetener.
- Skipping the blending step – Blending ensures a smooth, even texture and can help form micelles, which may improve antioxidant absorption in the body.
Coffee with butter - contraindications and side effects
Butter coffee can be an interesting addition to the diet. When consumed occasionally, it shouldn’t interfere with normal body function. However, in sensitive individuals, MCT oil may cause stomach upset or digestive discomfort.
Overconsumption of bulletproof coffee can significantly raise daily calorie intake, contributing to weight gain. Regularly consuming large amounts of saturated fat – as found in butter coffee – may also raise the risk of cardiovascular disease and other diet-related conditions.
People with digestive disorders or lipid imbalances should avoid MCT coffee. It’s also not recommended for individuals with caffeine sensitivity, high blood pressure, or gout. Those with liver issues or heart conditions should steer clear of bulletproof coffee as well.
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