Bulletproof coffee has become a popular drink among health conscious consumers in recent years. The signature bulletproof coffee recipe calls for brewed coffee blended with grass-fed butter and brain octane oil, a type of MCT oil. But is MCT oil really a necessary ingredient in bulletproof coffee? Let’s take a closer look at what bulletproof coffee is, the potential benefits of MCT oil, and whether it’s an essential component.
What is Bulletproof Coffee?
Bulletproof coffee was created in 2004 by Dave Asprey, founder of Bulletproof Nutrition. Asprey was inspired to create the high-fat coffee drink after trying yak-butter tea while trekking in Tibet.
The original bulletproof coffee recipe contains:
- 8 ounces of brewed coffee
- 1-2 tablespoons of grass-fed, unsalted butter
- 1-2 tablespoons of MCT oil
The ingredients are blended together into a creamy, frothy beverage. Asprey claims this high-fat coffee hack helps boost energy, cognitive function, and weight loss.
What are the Potential Benefits of MCT Oil?
MCT stands for medium chain triglycerides, a type of saturated fatty acid. MCTs are unique because they are more easily digested and absorbed than other types of fats. The most common sources of MCTs are coconut oil and palm kernel oil.
Here are some of the purported benefits of MCT oil:
- Provides immediately energy – MCTs are able to bypass the glycolytic pathway and go directly to the liver where they are used for energy.
- Aids weight loss – MCTs may increase energy expenditure and promote fat burning.
- Appetite suppression – MCTs may stimulate satiety hormones.
- Improved cognitive function – MCTs are an excellent source of fuel for the brain.
However, there is still limited evidence on MCT oil and more research is needed to substantiate many of these claims.
Is MCT Oil Essential for Bulletproof Coffee?
While MCT oil is part of the original bulletproof coffee recipe, it is not essential. The primary ingredients in bulletproof coffee are brewed coffee and grass-fed butter.
Reasons MCT oil may not be necessary:
- MCT oil does not fully emulsify – MCT oil will separate from the rest of the beverage unless continuously blended. This can alter the flavor and mouthfeel.
- Grass-fed butter provides sufficient fat – Butter supplies plenty of quality fats and calories for energy.
- Potential GI distress – MCT oil can cause diarrhea and stomach discomfort in some individuals, especially at higher doses.
- Added expense – MCT oil is not cheap, especially compared to basic coffee and butter.
So in summary, while MCT oil does offer some potential benefits, it is not an essential part of bulletproof coffee. The coffee and butter alone make a satisfying high-fat beverage.
Making Bulletproof Coffee Without MCT Oil
If you want to make bulletproof coffee without MCT oil, the recipe simply calls for:
- 1 cup of hot brewed coffee
- 1-2 tbsp grass-fed, unsalted butter
Optional additions:
- Sweetener like stevia if desired
- Vanilla or cinnamon for flavor
- 1 tsp collagen protein powder
Steps:
- Brew coffee using your preferred method (french press, pour over, etc.)
- Add hot coffee and butter to blender
- Blend for 20-30 seconds until frothy.
- Pour into mug and enjoy!
Without the MCT oil, bulletproof coffee has a smoother, creamier texture. Feel free to experiment with the butter and sweetener amounts to suit your tastes.
Healthiest Fats for Bulletproof Coffee
If choosing to add supplemental fats to your bulletproof coffee beyond just butter, here are some of the top healthy choices:
Grass-fed butter or ghee
Butter and ghee from grass-fed cows are rich in heart-healthy fats like conjugated linoleic acid (CLA) and vitamin K2. Opt for organic from pasture-raised cows.
Coconut oil
An excellent source of MCTs. Look for organic, virgin coconut oil.
MCT oil
MCT oil brands like Bulletproof Brain Octane contain only extracted caprylic (C8) and capric (C10) triglycerides, the MCTs most rapidly absorbed as fuel.
Cocoa butter
Has a mild chocolatey taste and provides palmitic acid, stearic acid, oleic acid, and antioxidants.
Avocado oil
Rich in inflammation-fighting oleic acid and very high smoke point. Adds creaminess.
Potential Downsides of Bulletproof Coffee
Despite its popularity in the low-carb community, bulletproof coffee does come with some drawbacks:
- High calorie – Can pack 500+ calories in a single cup.
- May spike blood sugar – Especially if adding sweeteners.
- GI issues – Some experience diarrhea or indigestion.
- Intermittent fasting concerns – Technically breaks a fast.
To mitigate adverse effects, experiment with smaller amounts of fat, avoid sweeteners, and limit intake if intermittent fasting. Some find bulletproof coffee too indulgent or high calorie as a daily habit.
Other Ways to Drink Healthy Coffee
Aside from classic bulletproof coffee, there are many other ways to give your morning Joe an added health boost:
Cinnamon coffee
Adds antioxidants and helps manage blood sugar.
Turmeric latte
Anti-inflammatory benefits from turmeric.
Coconut oil coffee
Receives MCTs from just coconut oil instead of concentrated MCT oil.
Collagen coffee
Hydrolyzed collagen peptides promote gut and skin health.
Nut milk lattes
Substitute dairy milk with almond, oat, or cashew milk.
Herbal coffee
Replace part of coffee grounds with adaptogens like chaga, reishi, or ashwagandha.
Conclusion
To conclude, while MCT oil is commonly added to bulletproof coffee, it is not an essential component. The primary ingredients are brewed coffee and grass-fed butter. MCT oil may provide some benefits, but also comes with drawbacks like potential GI distress. Bulletproof coffee can be made without MCT oil for a smoother, simpler high-fat coffee drink. Those looking to enhance their coffee’s nutritional value can experiment with other add-ins like collagen, cinnamon, turmeric, and nut milks instead of excess fats.