Coconut Oil In Coffee: A Keto-Friendly Creamer?

Coconut oil in coffee is a popular drink for those on the keto diet. This drink is also known as bulletproof coffee, and is made by blending together coffee, coconut oil, and other optional ingredients such as butter, MCT oil, or milk. This drink is said to have several benefits, including increased energy, improved focus, and appetite suppression.

Coconut oil vs MCT oil

Coconut oil and MCT oil are both popular additions to coffee for those following a keto diet. However, they are two distinct oils with different properties and benefits.

Composition

Coconut oil is derived from the dried flesh of coconuts and contains around 90% saturated fat. Medium-chain triglycerides (MCTs) make up about 50% of the saturated fats in coconut oil, with the remaining fats being unsaturated. The main type of MCT in coconut oil is lauric acid, which accounts for around 50% of the MCT content.

On the other hand, MCT oil is a dietary supplement made from 100% MCTs, which are extracted from coconut or palm kernel oil through a process called fractionation. This process separates and concentrates the MCTs, resulting in a higher MCT content compared to coconut oil.

Ketogenic Properties

Both coconut oil and MCT oil are high in fat and contain no carbohydrates, making them suitable for a ketogenic diet. However, MCT oil has a higher concentration of MCTs, which are more ketogenic. MCT oil is better for ketone production and maintaining ketosis, as it contains larger proportions of the more ketogenic MCTs, such as caprylic acid.

Coconut oil, while containing some ketogenic MCTs, has a higher proportion of lauric acid, which behaves more like a long-chain triglyceride (LCT) and is digested and absorbed more slowly. This makes coconut oil less effective at boosting ketone production compared to MCT oil.

Other Benefits

Coconut oil has a high smoke point, making it ideal for cooking, especially for stir-frying and pan-frying. It also has beneficial properties for beauty and skincare applications. The high percentage of lauric acid in coconut oil gives it strong antibacterial properties, which can help treat acne and improve skin conditions like atopic dermatitis and xerosis.

MCT oil, on the other hand, is better for boosting weight loss and providing energy. It is rapidly digested and transported directly to the liver, where it can be used as energy or converted into ketones. MCT oil may also improve brain function and memory, as ketones can provide an alternative energy source for the brain in individuals with Alzheimer's disease.

Considerations

While both oils are generally well-tolerated and safe when consumed in moderate amounts, excessive intake can lead to gastrointestinal discomfort. Additionally, both oils are high in saturated fats, which can increase "bad" LDL cholesterol if consumed in excess. It is important to consume these oils within recommended limits and as part of a well-balanced diet.

How to make keto coffee

Keto coffee, also known as bulletproof coffee, is a delicious and creamy drink that combines coffee and fats to support weight loss for those following low-carb diets. Here is a step-by-step guide on how to make your own keto coffee at home:

Ingredients:

• Coffee: Use your favourite coffee, either brewed or instant. Freshly ground coffee is recommended for the best taste and health benefits.
• Fats: You can use grass-fed butter, ghee, coconut oil, or MCT oil. Coconut oil is technically MCT (Medium-Chain Triglyceride) oil, but MCT oil is more concentrated and has more potent benefits.
• Milk (optional): For a lighter option, add a dash of unsweetened almond milk, full-fat coconut milk, or coconut cream.
• Flavourings (optional): A pinch of cinnamon, vanilla extract, cocoa powder, or sugar-free syrup can enhance the flavour of your keto coffee.

Instructions:

• Brew your coffee as usual. If using a pour-over method, grind the coffee beans to the size of kosher salt and allow the coffee to "bloom" by wetting it with a small amount of water before brewing.
• Prepare your chosen fats. Start with 1 teaspoon each of butter and MCT/coconut oil, and adjust to your preference. You can also use heavy cream and exogenous ketones for instant energy and focus.
• Combine the coffee and fats in a blender or mug. If using a blender, preheat the jug with warm water first to prevent cracking.
• Blend until the mixture is creamy and frothy, with a foamy layer on top. This can also be done with a hand whisk, milk frother, or immersion blender.
• Taste and adjust: If you prefer your coffee sweet, add a dash of your favourite sweetener or sugar substitute. If you want to reduce the bitterness, add a sprinkle of cinnamon or other spices.
• Enjoy your keto coffee! It's best served hot, as the coconut oil will solidify if it gets too cold.

Tips:

• For a dairy-free option, replace butter with ghee or cocoa butter.
• To make keto tea, simply add butter and MCT/coconut oil to your favourite tea instead of coffee.
• If you don't have time to blend your keto coffee, you can also stir the ingredients together, but it may not mix as well.
• For a convenient option when you're on the go, try single-serve packets of keto coffee or MCT oil that you can simply add to hot water.

Keto coffee ingredients

Keto coffee, also known as bulletproof coffee, is a popular drink among those following a keto diet. It is made by adding fats to coffee, which helps to increase feelings of fullness and promote ketosis. Here are the ingredients you will need to make your own keto coffee:

Coffee

You can use any type of coffee you like for keto coffee. Brew your coffee as you normally would, or use instant coffee. If you are concerned about mould or mycotoxins, look for coffee beans with minimal amounts of these.

Butter

Use grass-fed, unsalted butter for the best nutrition and health benefits. Butter from grass-fed cows has a higher omega-3 fatty acid content and is loaded with Vitamin K2. If you are dairy-free or sensitive, you can use ghee or coconut oil instead. The butter adds creaminess and a frothy texture to the coffee.

MCT Oil

MCT stands for medium-chain triglycerides, which are types of fatty acids found in coconut oil and palm oil. MCT oil is simply a more concentrated form of coconut oil and is known to aid in weight loss and fat burning. Look for an MCT oil blend with C8 and C10 MCTs for the most potent benefits. If you don't have MCT oil, you can use coconut oil, although it is not as effective.

Milk (optional)

You can add a keto-friendly milk to your coffee to lighten the amount of pure fat. Good options include unsweetened almond milk, full-fat coconut milk, or coconut cream.

Flavourings (optional)

You can add flavourings to your keto coffee to suit your taste. Try a pinch of cinnamon, vanilla extract, cocoa powder, or sugar-free syrup.

Sweetener (optional)

If you like your coffee sweet, you can add a dash of your favourite sugar substitute or a sugar-free syrup.

Collagen Powder (optional)

Adding collagen powder to your keto coffee provides a boost of protein and can help improve your skin and joint health.

To make your keto coffee, simply brew your coffee as usual, then add the remaining ingredients to a blender and blend until frothy. Alternatively, you can use a milk frother or hand whisk to combine the ingredients. Enjoy your keto coffee as a filling and energising breakfast or morning pick-me-up!

Benefits of keto coffee

Keto coffee is a drink consisting of coffee and added fats, such as coconut oil, MCT oil, butter, or ghee. It is popular among those following a ketogenic diet as it helps increase fat consumption, which is essential for sustaining this diet. Here are some of the benefits of keto coffee:

Increases Energy and Focus

Keto coffee provides a sustained energy boost throughout the morning without the crash associated with sugar and conventional creamers. The MCTs in the brew are quickly converted into ketones by the liver, providing a long-lasting energy source. Additionally, grass-fed butter in keto coffee contains omega-3 fatty acids, which are known to enhance cognitive functions.

Suppresses Hunger and Reduces Cravings

The healthy fats in keto coffee, such as grass-fed butter and MCTs, help suppress hunger and keep you feeling full for longer. Each cup of keto coffee contains about 30 grams of fat, which helps reduce the production of the hunger hormone, ghrelin. This makes keto coffee an excellent breakfast alternative, as it is very filling and can help you skip a solid meal without feeling hungry.

Boosts Metabolism and Fat Burning

The MCT oil in keto coffee is key to revving up your metabolism and increasing your rate of burning fat. MCT oil is instantly digested and sent to the liver, where it improves digestion and enhances your body's efficiency. Additionally, caffeinated coffee has been proven to help the body burn more calories from fat.

Improves Digestion

Keto coffee can aid in digestion by providing a source of healthy fats, which are easier for the body to digest and turn into energy. The shorter chain length of MCTs allows the body to digest them more easily and turn them into a quick source of energy.

Provides Anti-Inflammatory Benefits

In addition to its metabolic benefits, MCT oil also possesses strong anti-inflammatory properties. This makes keto coffee not just a weight loss tool but also a potential promoter of overall health and well-being.

Easy to Make and Customize

Keto coffee is simple to prepare and can be made in a blender or with an immersion blender or milk frother. You can also customize it to your taste by adding spices like cinnamon or sweetening it with low-glycemic sweeteners like liquid stevia.

Keto coffee and intermittent fasting

Coconut oil is a common ingredient in keto coffee, also known as bulletproof coffee. This drink is made by adding fat to coffee, usually in the form of butter, ghee, coconut oil, or medium-chain triglyceride (MCT) oil.

Keto coffee is a popular drink for those following a ketogenic or paleo diet. The added fat increases feelings of fullness and can promote ketosis. It is also claimed to provide an energy boost and aid weight loss.

Now, onto the main topic of keto coffee and intermittent fasting. Intermittent fasting is an eating pattern that involves alternating between periods of eating and fasting. There are various methods, but one popular approach is the 16:8 method, which involves fasting for 16 hours and eating within an 8-hour window.

So, can you drink keto coffee while intermittent fasting? The answer is yes. Keto coffee is allowed during intermittent fasting because it is considered a healthy fat, which contributes to satiety and can help you feel fuller for longer. The grass-fed butter used in keto coffee contains butyric acid, which has anti-inflammatory properties in the gut. Additionally, the MCTs in coconut oil provide a quick energy boost and are converted into ketones, which can be used as an energy source by the brain and body.

However, it is important to consume keto coffee in moderation, as excessive intake may have side effects. The American Heart Association recommends limiting saturated fat intake to 5-6% of daily calories, which is around 13 grams. Consuming too much saturated fat can lead to high cholesterol levels, increasing the risk of stroke, heart disease, diabetes, and other health issues.

When preparing keto coffee, it is best to use a blender to combine the ingredients until frothy. Here is a basic recipe:

Ingredients:

• 12-16 oz brewed coffee
• 1 tablespoon grass-fed butter or ghee
• 1 tablespoon coconut oil

Instructions:

• Brew coffee as usual.
• Combine the brewed coffee, butter or ghee, and coconut oil in a blender.
• Blend until the mixture becomes frothy and creamy.

You can also add other ingredients to customize the flavor, such as cinnamon, vanilla extract, or a low-carb sweetener.

In summary, keto coffee is a delicious and filling drink that can be enjoyed as part of an intermittent fasting routine. Just be mindful of your saturated fat intake and ensure you are getting a variety of nutrients from other food sources as well.

Frequently asked questions