Cold Brew Bulletproof Coffee: Keto-Friendly Super Fuel?

Bulletproof coffee is a combination of fat (usually butter, coconut oil, or MCT oil) and coffee. The original version, created by Dave Asprey, is made with two parts butter to one part MCT oil. This drink has become popular among those following a keto diet as it is creamy, sweet, and robust, making it the perfect midday pick-me-up. It is also said to provide sustained energy and reduce hunger, making it a great option for those looking to lose weight.

What is bulletproof coffee?

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

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

The originator of bulletproof coffee claims that 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. The claim is that these carb-rich cereals and pastries tend to disrupt blood sugar levels and leave us craving another sugar 'fix' by mid-morning.

Although there has 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 that bulletproof coffee was no better than black coffee in improving cognitive performance. However, 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.

Bulletproof coffee is typically consumed first thing in the morning, although some experts argue that it may be better to wait until around 10 am. This is because your natural cortisol levels generally peak between 8-9 am, so the effect of caffeine may be more effective when they start to dip later in the morning.

If you're considering incorporating bulletproof coffee into your diet, it's worth checking that your blood fats (including cholesterol) are not elevated. The current advice for those with cholesterol problems is to avoid high levels of saturated fats, including butter, in your diet.

How to make bulletproof coffee

Bulletproof Coffee is a blend of coffee, MCT oil, and grass-fed butter or ghee. It is a popular option for people on keto or paleo diets as it is thought to boost energy, suppress appetite, and promote mental clarity.

Ingredients:

• 1 cup of brewed coffee
• 1 tablespoon of Brain Octane C8 MCT Oil or MCT oil
• 1 tablespoon of grass-fed butter or ghee
• Optional: a pinch of salt, a pinch of cinnamon, and/or a teaspoon of vanilla extract

Method:

Brew your coffee using your preferred method. Bulletproof coffee beans are clean, toxin-tested, and ethically sourced, so these are a good option.

Add the coffee, MCT oil, and butter/ghee to a blender. Blend for 20-30 seconds until the mixture looks like a creamy latte.

If you don't have a blender, you can use a milk frother or simply whisk the ingredients together in a bowl.

If you are new to MCT oil, start with a smaller amount (around 1 teaspoon) and gradually increase to the full amount over several days. You can also adjust the amount of butter or ghee to suit your taste.

Bulletproof Coffee is best enjoyed fresh, but if you want to make it in advance, you can chill the coffee beforehand and blend with the other ingredients when you're ready to drink it.

Optional Extras:

You can experiment with different variations of Bulletproof Coffee. For instance, you can switch to cold brew coffee, add sugar-free sweeteners, or create chocolate, vanilla, or other flavored versions. You can also add in some Vital Protein Collagen Peptides for some extra protein.

Notes:

Do not substitute MCT oil with coconut oil, as it will clump and harden.

The benefits of bulletproof coffee

Bulletproof coffee is a high-calorie caffeinated drink made with added fat. It is intended to fuel your day by replacing carb-heavy breakfasts. The original recipe calls for brewed coffee, MCT oil, and grass-fed butter, all mixed in a blender until foamy. Here are some benefits of bulletproof coffee:

Weight Loss and Improved Metabolism

Bulletproof coffee may aid in weight loss and boost metabolism, enhancing your morning workouts and increasing weight loss. The MCT oil in bulletproof coffee has been shown to suppress hunger and aid in weight loss.

Energy Boost

The addition of butter in bulletproof coffee causes it to digest more slowly, making the stimulant effects of coffee last longer. MCT oil also provides an instant boost of energy due to its rapid digestion.

Improved Gut Health

Bulletproof coffee may improve your gut health by preventing increased intestinal permeability, also known as leaky gut syndrome. It also improves your gut microbiome by reducing the amount of bad bacteria and allowing good bacteria to flourish.

Nutrient-Dense

Bulletproof coffee provides fat-soluble vitamins, including vitamins A, D, and K. It is also a source of gut-friendly butyrate and conjugated fats, which may improve body fat composition.

Keto-Friendly

For those following a keto diet, bulletproof coffee is a suitable option as it contains no carbs, and the body converts the MCT oil to ketones.

Common mistakes when making bulletproof coffee

Bulletproof Coffee is a high-calorie, high-fat drink intended to replace a carb-heavy breakfast. While it can be filling and give you more energy, it should be consumed in moderation and is not a healthy meal replacement. Here are some common mistakes to avoid when making Bulletproof Coffee:

Using Substandard Coffee Beans

Drinking a cup of fresh, hot coffee with top-quality, freshly ground beans can be a satisfying part of your morning ritual. Bulletproof Coffee uses specially sourced beans as the base for its signature beverage, and it is important to select the right kind. Bulletproof recommends using rainforest-certified Arabica beans from a high-elevation environment. If possible, choose small-batch beans from a single origin, and ensure they've been tested for harmful mycotoxins (or mould).

Not Adding Grass-Fed Butter

The Bulletproof Coffee recipe lists butter sourced from grass-fed cows as an ingredient, which gives the beverage a rich, creamy appearance. Bulletproof states that grass-fed butter contains beneficial CLA fatty acids, as well as nutrients such as beta-carotene and vitamin A. If you are lactose intolerant, consider using ghee, which contains minimal amounts of lactose. Grass-fed butter also contains vitamins D, E, K and several antioxidants, as well as large quantities of butyrate, which is believed to help reduce inflammation, improve gut health and heighten metabolism.

Using a Brain Octane Oil Substitute

Bulletproof Coffee uses its own Brain Octane oil, a specific variety of MCT oil, which it claims raises ketone levels three times as effectively as plain coconut oil. The company emphasises the purity, quality and taste of its product. While you could save money by substituting it for regular coconut oil, you probably wouldn't enjoy the complete Bulletproof Coffee experience. Your body reportedly absorbs Brain Octane oil very easily, converting it into fuel in three simple steps, compared to sugar's 25-step processing sequence.

Adding Milk and Sweetener

Although adding milk to your coffee is a popular tradition, Bulletproof advises against adding any form of milk protein to your Bulletproof Coffee. Whey protein, for example, isn't stable when subjected to heat. The protein's IGG peptides can become damaged by the beverage's high temperature and the blender's agitation of the ingredients. Bulletproof also discourages you from adding casein protein, as this ingredient can negatively affect the drink's antioxidant properties.

Consuming Too Much Bulletproof Coffee

Bulletproof Coffee is designed as a breakfast meal replacement, so if you add it to your daily diet, you should not also be drinking a cup of coffee with your meal. This high-fat beverage will drastically increase your calorie intake, which could lead to a fat and calorie overload and unwanted weight gain. If you begin your day with Bulletproof Coffee, restructure your remaining meals and snacks so you get your needed nutrients without exceeding your calorie and fat limits.

Using Bulletproof Coffee for Weight Loss

While Bulletproof Coffee's high saturated-fat content may help to reduce your feelings of hunger and desire for unhealthy foods, and some Bulletproof Coffee drinkers have reportedly lost weight while following this regimen, there aren't any clinical studies that show Bulletproof Coffee's weight loss benefits. Many people who lose weight while drinking Bulletproof Coffee already follow a high-fat, low-carbohydrate ketogenic diet, so their bodies are conditioned to getting their energy from fats rather than carbs.

Dairy-free bulletproof coffee

Ingredients:

• 2 cups of brewed coffee
• 1 tablespoon of MCT oil (start with 1 teaspoon if you're new to MCT oil)
• 1/3 cup of unsweetened coconut milk
• 1/4 teaspoon of vanilla powder or 2 drops of liquid stevia
• 1 tablespoon of coconut oil (optional)
• 1 tablespoon of bovine collagen (optional)

Instructions:

• Brew your coffee: You can use dark roast coffee or any other roast of your choice. If you want to make iced bulletproof coffee, chill the brewed coffee in the fridge.
• Add the ingredients: In a high-speed blender or with a hand-held blender, add the brewed coffee, MCT oil, coconut milk, and your choice of sweetener (vanilla powder or stevia).
• Blend: Mix all the ingredients for about 1 minute until well combined. If you're making iced bulletproof coffee, add ice to the blender and blend until smooth.
• Enjoy: Pour your dairy-free bulletproof coffee into a mug and savour the creamy, delicious drink.

Feel free to adjust the measurements to your taste preferences. You can also add other ingredients, such as cinnamon or collagen peptides, to enhance the flavour and nutritional profile of your coffee.

This dairy-free bulletproof coffee recipe is a great way to start your day, providing you with energy and keeping you full for hours. It's a perfect option for those following a keto or low-carb diet, and the absence of dairy makes it a great choice for those with lactose intolerance or dairy allergies.

Frequently asked questions