What is butter coffee?
Butter coffee, also known as bulletproof coffee, is a blender drink made with coffee, butter, and medium-chain triglyceride (MCT) oil. The basic recipe calls for mixing 1-2 tablespoons of unsalted butter and 1-2 tablespoons of MCT oil into a cup of black coffee. The butter and oil get blended together into a creamy emulsion that floats on top of the coffee. Some variations also add collagen peptides or other supplements.
Butter coffee originated in Silicon Valley and was popularized by Dave Asprey, founder of Bulletproof. Asprey claimed that adding butter and MCT oil to coffee offers a number of health and performance benefits compared to regular black coffee or coffee with milk and sugar. Proponents say that butter coffee provides steady energy, suppresses hunger, improves mental clarity and focus, increases fat burning, and more.
What are the proposed benefits of butter coffee?
Here are some of the main benefits that have been claimed for butter coffee:
Increased energy and focus
The combination of caffeine from coffee plus MCT oil is said to provide a prolonged energy boost without crashes or jitters. MCT oil contains medium-chain triglycerides, a type of easily digestible fat that can provide rapid fuel for the body and brain. Adding MCT oil to coffee may help the caffeine work more efficiently. This may result in increased alertness, productivity, and mental acuity.
Appetite suppression and weight loss
Drinking coffee with butter and MCT oil may help suppress appetite and food cravings. The fat content of the drink triggers the release of peptide YY and leptin, hormones that regulate hunger signals. This effect can last for several hours. Replacing breakfast with butter coffee may support fasting, calorie restriction, or ketogenic diets for weight loss.
Improved fat burning
The medium-chain triglycerides in MCT oil are easily absorbed and preferentially used as fuel by the body. This allows you to burn fat stores more efficiently. MCTs are also said to help increase ketone levels, providing an alternative energy source to glucose. This combination of factors may result in increased fat burning.
Better cognitive function
Butter is rich in saturated fat, which makes up a large percentage of the structural fat in brain cell membranes. Some claim that loading up coffee with extra saturated fat can improve cognition, memory, and clarity. The caffeine and MCT oil may also play a role here.
Decreased inflammation
Coffee contains antioxidants that may help reduce inflammation. Adding anti-inflammatory fats like butter may enhance this effect. Less systemic inflammation could translate into benefits like improved joint health or faster post-workout recovery.
Increased energy
The caffeine in coffee combined with the medium-chain triglycerides (MCTs) in butter or MCT oil is said to provide prolonged energy and focus without causing crashes or jitters. The MCTs provide readily available fuel for the body and brain, which may enhance the energizing effects of caffeine.
Suppresses appetite
Drinking butter coffee may help suppress appetite and cravings. The fat content from the butter and/or MCT oil triggers the release of peptide YY and leptin, hormones that regulate hunger and satiety signals. This can reduce overall calorie intake.
Promotes fat burning
MCTs are readily absorbed and preferentially used as fuel by the body. This allows you to burn your fat stores more efficiently. MCTs also support ketone production, providing an alternative fuel source to glucose.
Enhances mental clarity
Butter coffee proponents claim that butter provides extra saturated fat for brain cell membranes, which may boost cognition, memory and mental clarity. The caffeine and MCTs likely also play a role.
Reduces inflammation
The antioxidants in coffee combined with the anti-inflammatory effects of butter may help lower systemic inflammation. This could support benefits like joint health and workout recovery.
What does the research say about butter coffee benefits?
While butter coffee has many claimed benefits, only some of these have been researched extensively:
May support short-term weight loss
Several studies have found that consuming MCT oil as part of a low calorie diet can result in slightly more weight loss compared to olive oil or other vegetable oils. Replacing calories with MCT oil may also increase feelings of fullness and energy expenditure. More research is needed specifically on butter coffee for weight loss.
Can provide immediate energy boost
Studies confirm that MCTs are rapidly absorbed and used for energy by the body. MCT oil consumption provides a readily available energy source and can increase metabolic rate and fat oxidation. Adding MCT oil to coffee may help enhance the natural energizing effects of caffeine.
May support cognitive function
Some research suggests MCT oil supplementation may improve cognitive function in those with mild cognitive impairment. The caffeine in coffee already enhances alertness and concentration acutely. Adding MCT oil may provide further benefits, but more studies are needed.
Can suppress appetite short-term
Research shows MCT oil temporarily increases peptide YY and leptin levels which suppress appetite for a few hours. However, effects may depend on the dose. Small amounts of MCT oil or butter in coffee may not significantly reduce appetite.
| Benefit | Is it Supported by Research? |
|---|---|
| Weight loss | May help slightly via appetite suppression |
| Increased energy | Yes, MCTs provide readily available fuel |
| Better brain function | MCTs may provide minor benefits |
| Reduced inflammation | Minimal evidence so far |
Is butter coffee healthy?
Despite the hype surrounding butter coffee, there are some potential downsides to consider:
– Very high in saturated fat – each cup contains around 16 grams, which is 80% of the recommended daily value. High saturated fat intake raises LDL (bad) cholesterol levels.
– Can spike LDL cholesterol – butter coffee drinkers may experience increases in LDL and total cholesterol levels. Those with high cholesterol need to be cautious.
– Lots of calories – a 16 oz butter coffee can contain 300-500 calories, so it may lead to weight gain if not accounting for the extra calories.
– Gut discomfort – the high fat content may irritate the digestive tract or worsen gastrointestinal conditions like IBS or GERD.
– Risk of burns – hot buttered liquids can cause severe burns if spilled on skin.
So while the research on MCT oil is generally positive, routinely adding butter and oil to coffee may come with health risks for some people. Those with high cholesterol, digestive issues, or needing to restrict calories should be especially cautious.
Pros
- May increase energy and focus
- Can temporarily suppress appetite
- Provides fuel in the form of MCTs
- Enhances coffee’s antioxidant content
Cons
- Very high in saturated fat
- Can spike LDL cholesterol levels
- High calorie
- May cause digestive discomfort
Who should consider using butter in coffee?
Here are some of the groups who may benefit from adding a pat of butter to their morning joe:
Intermittent fasters
The fat content of butter coffee may help intermittent fasters feel full and satisfied while fasting. Some people use butter coffee as a meal replacement when fasting.
Athletes
Butter provides extra calories and MCTs offer an efficient energy source. This can help fuel athletic performance. Some athletes use butter coffee pre-workout.
Keto dieters
Butter coffee supports ketone production due to its high fat content. This makes it popular among keto diet followers.
Paleo dieters
The high fat, low carb makeup of butter coffee fits into Paleo and primal eating approaches. Butter coffee provides energy without refined carbs or sugars.
Cognitive enhancers
Those looking to enhance focus, alertness, or mental performance may benefit from the caffeine + MCT oil combo.
Coworkers
Butter coffee may improve energy, focus, and concentration for those long work days. It may also suppress food cravings between meals.
The suitability of butter coffee really depends on an individual’s health goals and dietary needs. While it may suit some lifestyles and diets, it’s not necessarily recommended for everyone.
How to make butter coffee
Butter coffee is easy to prepare yourself at home. Here is the basic recipe and method:
Ingredients:
- 1-2 cups freshly brewed coffee
- 1-2 tbsp grass-fed, unsalted butter
- 1-2 tbsp MCT oil
Instructions
- Brew coffee using your preferred method (drip, French press, espresso, etc.)
- Add butter and MCT oil to a blender
- Pour in hot coffee (the heat helps emulsify the fats)
- Blend for 20-30 seconds until creamy and frothy
- Pour into your favorite cup and enjoy!
Be careful handling the hot liquid. For iced butter coffee, let the mixture cool before adding ice cubes and blending again. Feel free to experiment with different butter and MCT oil amounts to find your perfect ratio.
Common butter coffee variations
While the basic recipe only calls for coffee, butter, and MCT oil, there are many ways to change up your butter coffee:
Collagen protein powder
Adding a scoop of unflavored collagen peptides provides extra protein to help keep you full as well as benefits for hair, skin, nails, and joints.
Cinnamon
A dash of cinnamon adds warmth and anti-inflammatory properties.
Vanilla extract
A few drops of vanilla extract lends a subtle sweetness.
Cocoa powder
For a mocha flavor, add 1 tbsp cocoa powder before blending.
Stevia
To give your butter coffee a sweeter taste, stir in a few drops of liquid stevia or 1/4 tsp powdered stevia.
Pumpkin pie spice
Add holiday flavor with a dash of pumpkin pie spice.
Turmeric
Sprinkle in turmeric for anti-inflammatory benefits.
Feel free to experiment to create your own signature butter coffee flavors. Just avoid adding regular sugar to keep it low carb.
Potential side effects of butter coffee
While butter coffee may have some benefits for energy and focus, it can also cause some side effects to be aware of:
High cholesterol
The large amount of saturated fat from butter and/or coconut oil can negatively impact blood cholesterol levels. This may be concerning for those with high cholesterol or heart disease risk.
Digestive issues
Some people experience bloating, diarrhea, or nausea from drinking high fat butter coffee, especially when first starting out. It may irritate pre-existing digestive conditions.
Hunger/cravings later
Although butter coffee may suppress appetite initially, the caffeine may also increase hunger after a few hours. Without protein and fiber, hunger can return quickly.
Weight gain
Despite claims about weight loss, the calories in butter coffee can lead to weight gain if you end up consuming more total calories.
Burns
Hot coffee blended with scalding butter or oil increases the risk of burns if you spill it on yourself.
Listen to your body’s response if trying butter coffee. It affects everyone differently. Seek medical advice if you have any concerns.
Frequently asked questions
Does butter coffee break a fast?
Technically, yes. Anything besides plain water does break a fast. However, consuming reasonable calories from just fats and minimal carbs and protein may still allow you to stay in a metabolic fasting state for overall benefits. A little butter or MCT oil in coffee will likely not sabotage intermittent fasting.
Is butter coffee keto?
Yes, butter coffee is keto-friendly. With virtually zero carbs and a fat content ranging from 250-500 calories per cup, butter coffee can help keto dieters reach their high fat intake goals. Just account for the calories.
Is butter coffee paleo?
Strict Paleo diets avoid dairy, but many Paleo followers include butter for its high fat content. As long as the butter comes from grass-fed cows, butter coffee generally fits within a Paleo framework since it’s low carb and high fat.
Does MCT oil break a fast?
A small amount (1-2 tablespoons) of pure MCT oil is generally not enough to break a fast. MCTs are metabolized differently than other fats and are unlikely to spike insulin or inhibit fat burning.
What can I use if I don’t have butter or MCT oil?
If you don’t have butter or MCT oil, some alternatives include coconut oil, ghee, tallow, olive oil, avocado oil, or heavy cream. Keep in mind that these may change the flavor and nutrition profile somewhat.
The bottom line
Butter coffee provides a convenient source of fat and energy that may enhance the benefits of black coffee. Research supports butter coffee for boosting weight loss, energy, and cognition in the short-term. However, routinely adding butter and oils can also increase LDL cholesterol and total calorie intake, potentially negating benefits.
Butter coffee in moderation may be fine for some people as part of an overall healthy diet. But it’s not a magic bullet for health and performance. Listen to your body and use common sense to determine if butter belongs in your coffee.