Bulletproof coffee, also known as butter coffee, is a high-calorie caffeinated drink made with added fat. It is intended to fuel start your day by replacing carb-heavy breakfasts. It was created by the originator of the Bulletproof diet, Dave Asprey, an American entrepreneur and author. The drink has become popular with low-carb and keto diet followers.

Read on to discover the research behind the health claims, who shouldn’t be drinking it, and if you do, the best time of day to enjoy a brew.

How do I make bulletproof coffee?

Bulletproof coffee combines coffee, made from high-quality coffee beans with unsalted butter and a medium chain triglyceride (MCT), such as that derived from coconut oil. The ingredients are blended together, served warm and take on the look of a creamy latte.

Bulletproof Coffee Recipe

Ingredients:

• 1 cup (240ml) freshly brewed black coffee
• 1–2 tbsp unsalted grass-fed butter or ghee
• 1–2 tsp MCT oil or coconut oil

Instructions:

1. Brew your coffee as usual.
2. Add coffee, butter, and MCT oil to a blender.
3. Blend for 20–30 seconds until frothy.
4. Pour into a mug and enjoy while hot.

When do you drink bulletproof coffee?

The originator of bulletproof coffee claims a cup provides the fuel to start your day while offering a low-carb alternative to the carb-laden breakfasts that most of us are accustomed to. Its these carb-rich cereals and pastries that tend to disrupt blood sugar levels and leave us craving another sugar ‘fix’ by mid-morning.What are the potential benefits of bulletproof coffee?

Although there’s been plenty of research into coffee consumption in general, there have been few studies specifically looking at the effects of bulletproof coffee. One study in 2021 found bulletproof coffee was no better than black coffee in improving cognitive performance. Benefits were seen in feelings of fullness – a bulletproof coffee, providing 250kcal per serving, increased feelings of satiety and reduced the expectation of food consumption after three hours.

What do we know about the benefits of coffee in general?

It’s well documented that drinking coffee, whichever way you take it, in the morning may help you feel more awake and alert, improve short term recall and reaction time with the effects potentially lasting a few hours.

Research also suggests that normal caffeine intake has an effect of increasing resting metabolic rate and thermogenesis (our bodies’ process of producing heat).

Will a bulletproof coffee fill me up?

Yes, the limited studies to date support this claim. Key components of bulletproof coffee include fats from butter and MCT oil, these appear to quash appetite, stabilise hunger and provide calories to fuel your morning. As well as being calorie-rich, butter supplies fat soluble vitamins including A, D and K, is a source of gut-friendly butyrate and supplies conjugated fats, which may help improve body fat composition.

Is bulletproof coffee good for a keto diet?

For those following a low-carb, high-fat diet, bulletproof coffee fits the ketogenic style of eating because it contains no carbs and the body converts the MCT oil to ketones. This effect is thought to be more effective in the absence of a meal.

Although recent studies examining low-carb, high-fat diets appear to suggest that on average, these diets don’t necessarily increase your levels of total and LDL cholesterol, it is worth proceeding with caution. This is because the long-term effects of this way of eating are unknown and recommendations for daily fat intake remain unchanged. Based on the available research, ketogenic diets may be associated with some improvements in cardiovascular factors including obesity, type 2 diabetes and HDL cholesterol levels, however, these effects are thought to be limited over time.

Can I include a bulletproof coffee in a weight loss programme?

MCT oil is metabolised by the liver and absorbed quickly by the body, supplying a ready source of energy. This makes it potentially useful for those seeking weight loss, although more studies are needed to validate these findings.

Is bulletproof coffee good for you?

Some claims suggest that bulletproof coffee can help reduce hunger, boost energy, and serve as a low-carb alternative to a traditional breakfast! Moderate coffee consumption is also associated with several health perks, but it’s worth noting that regularly adding large amounts of saturated fat may not suit everyone’s long-term health needs. As a meal replacement, bulletproof coffee may lack the nutritional variety of a balanced breakfast, so it’s best enjoyed as part of a well-rounded diet.

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