Bulletproof Coffee
Questions, Answers & Recipe
By Amy Burkhart MD, RD
What is bulletproof coffee?
Does it live up to its health claims of aiding weight loss and improving memory, focus, and energy? Are there any other benefits or risks to this popular morning elixir, or is the hype too good to be true? Is coffee low in histamine? And what is the bulletproof coffee recipe anyway?
Let’s answer these questions and more and see what a physician and registered dietitian says about the science behind bulletproof coffee and how it fits into your wellness or weight loss routine.
What is bulletproof coffee?
Bulletproof coffee is a popular beverage first crafted by entrepreneur Dave Asprey. Bulletproof coffee is a favorite among keto enthusiasts, Whole 30, and Paleo dieters.
Bulletproof coffee ingredients:
- Freshly brewed coffee
- Grass-fed butter
- MCT oil (medium-chain triglyceride derived from coconut oil).
While adding butter to coffee is a relatively recent idea in the US, adding butter to tea has been a tradition in Tibet for centuries. A trip to Tibet inspired Asprey to popularize this idea in the United States.
Ingredient Breakdown
Health benefits of plain coffee
If you drink coffee*, you’re in good company: coffee is one of the most popular drinks on the planet, and plain coffee does have health benefits.
Coffee has many active compounds beyond caffeine. These compounds include phytochemicals, components in plant foods that offer health-boosting properties.
A moderate amount of coffee is considered to be three or four cups per day. Drinking an average amount of coffee can lower your risk of several diseases and conditions, including colon cancer, diabetes, and metabolic syndrome. A recent study found that coffee consumption may be associated with reduced weight in teens, but beyond this study, the relationship between weight loss and coffee consumption is unclear.
*The articles in this section are about plain coffee, not bulletproof coffee
Grass-fed butter benefits
What a cow eats affects the nutritional content of her milk. In the U.S., it is more common for cows to be fed grains. Grain-fed cows grow faster and can produce more milk.
But there are nutritional benefits to the milk from Grass-fed cows. It is richer in vitamin A, omega-3 fatty acids, and a fatty acid called conjugated linoleic acid ( CLA). CLA offers health benefits, including lowering the risk of cancer and obesity
MCT oil advantages
MCT oil comes from coconut oil. Coconut oil contains several fatty acids, including medium-chain triglycerides. MCT oil increases the feeling of fullness, leading to less food eaten throughout the day. If ketosis is the goal, MCTs are converted into ketones and increase the rate of ketosis.
Can bulletproof coffee be decaf?
The answer to this depends on the reason for drinking it. If the goal is to have a low-carb, keto-friendly beverage, then it does not matter if the coffee has caffeine or not.
For all of us, being well hydrated helps us to feel more alert, no matter the caffeine level. But if the goal is increased energy, caffeine may be needed for a more significant boost.
Carb content of bulletproof coffee
Bulletproof coffee is carb-free unless you make a non-traditional recipe for bulletproof coffee. It is not, however, calorie-free. The traditional bulletproof coffee recipe contains 240-500 calories depending on the amount of fats you add to the coffee. The calories come from the fats added to the drink.
Does bulletproof coffee break a fast?
There is no concrete answer to this question. The answer depends on who you ask and the specific goal.
If the fasting goal is not to have any calories outside the target eating window, such as intermittent fasting, then any calories during fasting will break the fast. In this situation, the bulletproof coffee breaks the fast.
If the goal of fasting is to induce ketosis. The fats in a bulletproof coffee should not impact ketosis, so having a morning cup would not break the fast.
Can people sensitive to mold drink it?
Most coffee contains mold due to the beans’ natural growing and processing methods. Many people are affected by mold and mycotoxins. Bulletproof Coffee claims its beans are free of mold and mycotoxins, but the testing results are unavailable to the public.
Is it safe for people with histamine intolerance?
Coffee is relatively low in histamine and tolerated by many, but not all, people with histamine intolerance. Because Bulletproof brand is a “low mold” coffee, it anecdotally is better tolerated by people with histamine intolerance than many coffee brands. If someone has histamine intolerance, it is recommended to try it in small amounts when first trying it.
What is the science behind bulletproof coffee?
There are many health claims about bulletproof coffee, but almost no studies to support them.
There is only one study to date evaluating the effects of bulletproof coffee on brain function and none explicitly looking at its effect on weight loss. This study found no difference between black coffee and bulletproof coffee’s effects on improving focus and concentration. It did, however, find that satiety, the feeling of fullness, was enhanced. Increased satiety decreases appetite and may result in less food eaten later.
Because there is only one published study, future research may find additional information regarding weight loss since fat intake is known to decrease blood sugar fluctuations. Fluctuations in blood sugar are related to weight gain. If the fat content of bulletproof coffee reduces blood sugar fluctuation, it may help weight loss, but studies are needed. Be mindful not to drink coffee too close to bedtime, as poor sleep is associated with weight gain. Stopping caffeine intake by 12-1 p.m. is recommended for optimal sleep.
How to make bulletproof coffee
Basic bulletproof coffee is made by blending butter and coconut oil until foamy and uniform and adding the mixture to the coffee. The creator of bulletproof coffee, Dave Asprey, recommends the following recipe:
Bulletproof Coffee Recipe
Ingredients
- 1cupBulletproof brand coffee
- 1/3-2tbsp MCT Oil
- 1-2tspGrass-Fed Ghee
Bulletproof tip: If you’re new to MCT oil, start with 1 tsp. and build up to the full serving size over several days. You can also adjust the amount of butter (or Ghee) to find what works for you
- Pour coffee into a blender.
- Add butter and MCT oil to the hot coffee.
- Cover and blend for 20-30 seconds or until completely blended and frothy.
- Pour into a mug and enjoy
Recipe credit Bulletproof Coffee.
Can I use coconut oil instead of MCT oil for the bulletproof coffee recipe?
While the calories would be equivalent between MCT and coconut oil, it might not have you feeling as full. Coconut oil is not as satiating as MCT oil.
Can I replace the grass-fed butter with ghee in the bulletproof coffee recipe?
Yes – ghee is an acceptable alternate to grass fed butter in the bulletproof coffee recipe. Ghee is clarified butter, meaning the small amount of dairy solids in regular butter are removed. Some people who do not tolerate dairy can tolerate ghee.
Can you sweeten bulletproof coffee?
Sweetening bulletproof coffee is not part of the original bulletproof coffee recipe. Depending on your health goals, some sweeteners might be a better fit than others.
Regular sugar, honey, agave, or maple syrup all contain carbohydrates in the form of simple sugars. Having these sweeteners would mean that the bulletproof coffee is no longer keto-friendly if that is your goal for this drink.
Non-nutritive sweeteners like Splenda, erythritol, or stevia offer flavor and sweetness without impacting ketosis. Guidance and personal preference vary for the multitude of sweeteners available today.
Another consideration is that adding cinnamon, cloves, or other spices delivers flavor without adding calories or sweeteners. You can also add a few drops of vanilla or other extracts for a calorie-free flavor boost. Peppermint extract, anyone?
Where to buy bulletproof coffee?
If you wish to purchase bulletproof coffee brand coffee beans, use their store locator to find a nearby location. Anyone can buy Organic MCT oil here; grass-fed butter is available in grocery stores, and ghee at this link.
Risks of drinking Bulletproof Coffee
There are a few things to consider when hopping on the bulletproof bandwagon.
- It is high in calories and low in nutrients other than fat, so if it is used as a meal replacement for breakfast, be sure to make up for the nutrients you may be lacking by consuming a well-rounded, nutrient-rich diet for the rest of the day.
- It is high in saturated fat. Consuming too much saturated fat may contribute to a higher risk of heart disease.
- Any caffeinated beverage too close to bedtime can harm a good night’s sleep. Poor sleep is associated with heart disease, weight gain, diabetes, depression, and even cancer. Good sleep is a cornerstone of health.
- Specific populations, such as pregnant women with diabetes, heart disease, and gastrointestinal issues, should speak to their healthcare provider before drinking bulletproof coffee regularly.
The take-home message on Bulletproof Coffee
While bulletproof coffee may not live up to the panacea of its touted health claims, some benefits still hold true. Coffee improves cognitive function, such as thinking and memory, in the general population and is rich in phytonutrients. It may also help with weight management, but given there is scarce research on the topic and none on bulletproof coffee precisely, we will have to wait for more solid evidence to determine specifics.
What is true is that coffee is rich in beneficial compounds, a beloved beverage worldwide, and a frequent part of community gatherings. The importance of community on our overall health and well-being is only recently being explored. You can add community to the list of coffee’s benefits.
