The translation of Bulletproof Coffee is, literally, “bulletproof coffee”, however, it is nothing more than a drink that mixes coffee, butter and oil.
But before mixing everything, according to the creators of the formula to achieve a better result of this drink, the coffee must be of quality and free of mycotoxins, and preferably in beans for you to grind at the time of preparation.
Butter, on the other hand, the best to use is unsalted ghee (clarified butter) and an oil rich in TCM (medium chain triglycerides), in this case the common thing is to use extra virgin coconut oil.
But you may wonder, how healthy is this mixture? or what science says about its practical results for health.
Continue reading, in this article we provide a complete overview of Bulletproof Coffee, its benefits and recipe.
How did bulletproof coffee come about?
The original Bulletproof Coffee recipe was published in the book “The Bulletproof Diet” written by Dave Asprey, and available on amazon.com .
The diet recommends eating foods high in fat, moderate in protein and low in carbohydrates; the basis of the diet is ” Bulletproof Coffee “, made with unsalted ghee butter and coconut oil or medium chain triglycerides (MCTs).
The idea for Asprey’s recipe was born after he traveled to Tibet and savored yak butter drinks ( 1 ).
After his return to the United States, he published the preparation for his buttered coffee drink on his blog in 2009. The bulletpoof diet also recommends the incorporation of intermittent fasting ( 2 , 3 ).
Asprey said that when used in combination with other “health hacks”, coffee helped raise his IQ score by more than 20 points, although there are no studies beyond his personal tests, his company still claims that Bulletproof Coffee it can help cognition and trigger weight loss through ketosis ( 4 ).
Asprey even cautions coffee drinkers to avoid mold toxins, such as ochratoxin in coffee, which he says “steals your mental advantage and really makes you less intelligent” ( 5 , 6 ).
In addition to books and guides, Bulletproof Inc. sells its own brand of grains that are advertised as having gone through a secret and proprietary process to reduce mycotoxin levels ( 7 ).
See too:
Heart health and your diet
How to lower blood sugar naturally
Why is excess sugar harmful?
How to make bulletpoof coffee?
There are four steps to making bulletpoof coffee ( 8 ):
- Using freshly ground coffee beans, prepare a cup of coffee using a French press.
- Add 1 tablespoon of medium chain triglyceride (MCT) oil, which is usually derived from coconut oil.
- Add 1 to 2 tablespoons of unsalted ghee butter or a non-dairy alternative.
- Mix in a blender for 20 to 30 seconds.
The coffee mixture should be frothy and creamy. People usually drink hot.
Health, diet and lifestyle benefits
Drinking coffee in moderation has a number of health benefits and can reduce the risk of death from heart disease and various types of cancer ( 9 , 10 , 11 ).
Drinking coffee can also decrease the likelihood of developing conditions, such as liver disease, Parkinson’s disease and type 2 diabetes. However, the reasons for these health benefits need further research ( 12 , 13 ).
Breakfast can improve mental focus and help a person feel more awake and alert. This effect usually lasts a few hours at most.
The bulletproof coffee recipe uses an MCT oil derived from coconut. MCT oil contains a medium-sized chain of triglyceride fats. The shorter the fat chain, the faster the body can destroy it.
A 2015 scientific evidence review found that MCTs may be more useful for weight loss than long-chain fats, which most other fats and oils contain. However, the authors concluded that there is not enough research to determine whether MCTs are safe and effective as a food supplement ( 14 , 15 ).
Ketogenic diet
Normally, the body converts carbohydrates to energy before using fat. If there are not enough carbohydrates available, the body uses its fat stores as an alternative source of energy. When the body uses its fat reserves, it produces ketones ( 16 ).
A ketogenic diet is low in carbohydrates and high in fat. Proponents of bulletpoof coffee claim that it fits into a ketogenic diet plan because it contains fat but does not contain carbohydrates, and the body converts MCT oil into ketones.
However, there is currently a lack of scientific research on the potential health benefits and risks of the ketogenic diet.
Type 2 diabetes
Some studies claim that a low carb diet can be beneficial for some people with type 2 diabetes.
A low carb diet can help a person with diabetes to:
- Reduce the risk of heart attack or heart disease
- Lose weight if necessary
- Lower blood sugar
Doctors and nutritionists generally recommend following a low carb diet for a short period of time.
Reducing hunger
One of the reasons for taking bulletproof coffee is to avoid hunger in the morning.
Adding butter and oil to coffee can make a person feel less hungry than if they drank coffee alone.
Everyone is different, but some people can still feel hungry in the morning if they haven’t eaten a meal for breakfast.
Disadvantages of bulletproof coffee
The American Heart Association (AHA) recommends that people limit the amount of saturated fat in their diet. The organization claims that only 5 to 6 percent of calories must come from saturated fat, which is about 13 grams (g) of saturated fat per day ( 17 ).
According to the USDA, 1 tablespoon of unsalted butter contains about 7 g of saturated fatty acids. A bulletproof coffee can contain 2 tablespoons of butter. This totals 14 g of saturated fatty acids, which is more than the daily dose recommended by the AHA ( 18 ).
Consuming large amounts of saturated fat can increase the level of cholesterol in your blood. High cholesterol increases a person’s risk of having a stroke and heart disease.
However, not all saturated fats are the same. Although rich in saturated fat, MCTs can be healthier than long-chain fats ( 19 ).
The idea is to drink bulletpoof coffee as an alternative to breakfast. However, replacing a meal with a drink can leave a person short of the nutrients they need every day.
Bulletproof coffee does not contain the right balance of essential nutrients . Coffee, oil and butter do not contain carbohydrates, proteins, fiber or many other vitamins and minerals that a person needs. Choosing a breakfast that includes a balance of nutrients is a healthier way to start the day.
The American Academy of Nutrition and Dietetics recommends including carbohydrates, proteins and fruits or vegetables in a breakfast meal ( 20 ).
Some people may choose to have a hot drink instead of food in the morning. However, a homemade smoothie can be a healthier option than skipping breakfast altogether. Try to mix fruits, some berries and a banana with milk.
Who can benefit from bulletproof coffee?
People who follow a ketogenic or low carb diet for health reasons can benefit from consuming bulletproof coffee in moderation.
Drinking a version of bulletproof coffee alongside a healthy breakfast from time to time is unlikely to be harmful to your health. A person can reduce the amount of butter and oil they add to the drink to reduce saturated fat.
Remember if
Bulletproof coffee is a growing diet trend that combines coffee, oil and butter as a substitute for breakfast.
Proponents of the drink claim that it prevents hunger and provides lasting energy and better mental focus. However, there is still insufficient evidence to confirm its possible health benefits or risks.
Drinking coffee in moderation is not harmful and may even have health benefits. But adding large amounts of saturated fat to coffee can be detrimental to your health in the long run.
The bulletproof coffee as a meal replacement does not provide all the nutrients that a person needs. Eating a balanced and healthy breakfast is the best way to start the day mentally concentrated and feel full until lunch.
