Butter Coffee: A Keto-Friendly Beverage?

Butter coffee, or bulletproof coffee, is a popular drink among those on the keto diet. It is made by blending brewed coffee with butter and either coconut oil or MCT oil. The result is a frothy, creamy, latte-like drink. The addition of butter and oil to coffee is said to provide a boost of energy and help to suppress appetite, making it a popular breakfast replacement for those on the keto diet.

The origins of butter coffee

In its traditional form, butter coffee is simply brewed coffee combined with butter. However, the modern version, popularized as "Bulletproof Coffee" by Dave Asprey, typically includes additional ingredients such as MCT (medium-chain triglyceride) oil or coconut oil, and sometimes heavy cream or vanilla extract. Asprey was inspired by the traditional Tibetan yak butter tea he encountered during a hike in Tibet.

While the exact origins of the modern butter coffee trend may be disputed, it is clear that the practice of adding butter to coffee or tea has a long history in various parts of the world.

In Ethiopia, for example, the traditional coffee ceremony includes brewing coffee with ghee (clarified butter), sometimes along with spices or salt. Similarly, the Sherpas of the Himalayas and the Gurage of Ethiopia have been drinking butter coffee and tea for centuries. In Vietnam, coffee beans are sautéed with butter, salt, and sugar before roasting, while in Singapore, coffee beans are commonly sautéed with butter and spices before grinding.

These cultural traditions have influenced the modern butter coffee trend, with people in developed countries like the United States, the United Kingdom, and Canada adopting their own versions, often with a focus on health and dietary benefits.

How to make butter coffee

Butter coffee, also known as Bulletproof Coffee, is a delicious, creamy coffee drink filled with healthy fats. It is a popular option for people who are on a keto diet or are intermittent fasting.

Ingredients:

• Brewed coffee
• Butter (preferably grass-fed and unsalted) or ghee
• MCT oil (or coconut oil)
• Optional: a pinch of pink salt, ground cinnamon, keto-friendly sweetener, collagen powder, or heavy cream

Method:

• Brew 2 cups of coffee using your preferred method.
• Combine the hot coffee with 1-2 tablespoons of butter or ghee in a blender.
• Add 1-2 teaspoons of MCT oil or coconut oil.
• (Optional) Add a pinch of pink salt and/or ground cinnamon, and any other desired add-ins.
• Blend the ingredients for 10-30 seconds, or until smooth and frothy.
• Serve immediately and enjoy!

Tips:

• If you don't have a blender, you can use a milk frother or a whisk instead.
• Be cautious when blending hot liquids, and avoid overfilling the blender.
• If you are dairy-free or vegan, you can use coconut milk or a sugar-free vegan coffee creamer instead of butter.
• For an iced version, cool the coffee and serve it with ice.
• If you are using cold brew coffee, heat the coffee before blending.
• If you are intermittent fasting, omit any protein add-ins as these may break your fast.

The health benefits of butter coffee

Butter coffee is a popular drink that combines brewed coffee, unsalted butter, and medium-chain triglycerides (MCTs), a type of fat that is easily digested. It is often consumed in place of breakfast by those following a keto diet, which is high in fat and low in carbs. Here are some of the potential health benefits of butter coffee:

Weight Loss and Appetite Suppression:

Butter coffee is claimed to support weight loss by suppressing appetite and providing a feeling of fullness. The MCTs in butter coffee have been shown to promote feelings of fullness compared to other types of fats. Additionally, studies have reported reduced hunger and greater weight loss in people following low-calorie diets with the addition of MCTs. The high-fat content of butter coffee can also help keep you satiated for longer, making it a good option for those trying to lose weight.

Energy and Focus:

Butter coffee is said to provide steady, long-lasting energy and enhance focus and mental clarity. The MCTs in butter coffee are rapidly broken down and absorbed by the body, providing an instant energy source or turned into ketones, which can help boost energy levels. The caffeine in the coffee also contributes to increased energy and focus.

Nutrients:

While butter coffee is high in calories and fat, it also contains some important nutrients. It is a good source of vitamin A, which is necessary for skin health, immune function, and good vision. Butter coffee also contains smaller amounts of calcium, vitamins K and E, and several B vitamins.

Ketosis:

Butter coffee is especially beneficial for those following a ketogenic diet. The MCTs in butter coffee can help ketogenic dieters reach and maintain ketosis, a metabolic state where the body burns fat for energy. The high-fat content of butter coffee can also help keep ketogenic dieters in ketosis throughout the day.

Heart Health:

Contrary to popular belief, recent studies have shown that saturated fats can have a positive effect on heart health. Additionally, coconut oil, which is often used in butter coffee, is a healthy fat that may increase heart-protective HDL (good) cholesterol and reduce inflammation.

The downsides of butter coffee

Although butter coffee may be a good option for those on a ketogenic diet, there are several reasons why it may not be the best choice for everyone. Here are some potential downsides to consider:

Lack of Nutrients:

Butter coffee is not a balanced meal and does not provide the same nutritional benefits as a nutritious breakfast. It lacks protein, fiber, vitamins, and minerals, which are essential for a healthy diet. Starting your day with butter coffee means missing out on these important nutrients.

High in Fat and Calories:

Butter coffee is very high in fat, especially saturated fat, and calories. A typical cup of butter coffee can contain over 450 calories and excessive amounts of saturated fat. This can lead to weight gain and increase the risk of health problems associated with obesity if not accounted for in your daily calorie intake.

Gastrointestinal Issues:

The high amount of fat in butter coffee can cause stomach discomfort and other gastrointestinal issues, such as bloating and diarrhea, especially if your body is not used to consuming high amounts of fat.

Cholesterol Concerns:

Butter coffee contains a significant amount of cholesterol, and while dietary cholesterol does not affect most people's cholesterol levels, approximately 25% of individuals are considered cholesterol hyper-responders. For these individuals, consuming high-cholesterol foods can significantly raise their blood cholesterol levels, increasing the risk of heart disease and stroke.

Unnecessary for Most People:

While butter coffee may be beneficial for those on a ketogenic diet, it is unnecessary for most people. There are many other ways to get the same benefits of the individual ingredients without combining them into a high-calorie beverage. For example, you can add grass-fed butter to your sweet potatoes or sauté greens in coconut oil.

In conclusion, while butter coffee may have some potential benefits for those on a ketogenic diet, it is important to consider the downsides and make sure you are consuming it as part of a balanced diet to ensure you are getting all the necessary nutrients your body needs.

Butter coffee recipes

Butter coffee is a popular drink among keto diet enthusiasts. It is made by blending coffee with butter and either coconut oil or MCT (medium-chain triglyceride) oil. The addition of fats to coffee is said to help people on a keto diet reach and maintain ketosis. Here are some butter coffee recipes to try:

Basic Bulletproof Coffee

This recipe is adapted from Wholesome Yum and serves one.

Ingredients:

• 8 fl oz brewed coffee (hot)
• 1 tbsp unsalted butter (can also use ghee or coconut oil)
• 1 tsp MCT oil (or more, up to 1 tbsp)
• 1/2 cup unsweetened almond milk (regular or vanilla)
• 1 tbsp collagen protein powder
• 1 tbsp zero-sugar coffee syrup (or more, to taste)

Instructions:

• Combine all ingredients in a blender.
• Puree for about 5-15 seconds, until frothy and smooth.
• Alternatively, use a milk frother to emulsify directly in your cup or in a tall jar, but be sure to leave room for expansion.
• Pour into a coffee mug and serve.

Keto Butter Coffee

This recipe is adapted from Carb Manager.

Ingredients:

• 1 cup strong hot coffee
• 2 tbsp butter
• 2 tbsp coconut oil
• Cinnamon or cocoa powder, for garnish (optional)

Instructions:

• Brew one cup of strong hot coffee.
• In a bowl, add the butter and coconut oil. Blend with a stick blender or whisk until the fat mixture softens.
• Add the fat mixture to the hot coffee and mix.
• Garnish with a sprinkle of cinnamon or cocoa powder, if desired. Serve hot.

Ketoproof Coffee

This recipe is adapted from Ruled.me.

Ingredients:

• 2 cups brewed coffee
• 2 tbsp grass-fed unsalted butter
• 2 tbsp good quality MCT oil (or coconut oil)
• 1 tbsp heavy whipping cream (optional)
• 1 tsp vanilla extract (optional)

Instructions:

• Brew 2 cups of coffee into a large container using your preferred method.
• If using a pour-over method, grind the coffee to the size of kosher salt or slightly smaller. Fill your coffee filter and wet the coffee with a little water, allowing about 30 seconds for it to "bloom". Then, brew normally by pouring the water in a circular motion, being careful not to over-saturate the coffee.
• Cut off 2 tbsp of grass-fed butter.
• Add the butter, 1 tsp of vanilla extract, and 2 tbsp of coconut oil or MCT oil to the coffee.
• Add 1 tbsp of heavy cream for a creamier texture (optional).
• Mix all the ingredients together with an immersion blender for 45-60 seconds, or until a frothy cap forms on top. Make sure to move the blender up and down to emulsify all the fat into the coffee.
• Pour into your favourite mug and enjoy!

Frequently asked questions