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We understand if coffee is your primary reason for getting out of bed in the morning. While many of us share a love of coffee, our approaches to it can vary greatly. Some prefer it straight up, while others swear on syrups and creamer. Even still, some people believe in the efficacy of Bulletproof coffee.
According to trained dietitians, we explain all you need to know about Bulletproof coffee, including what it is and whether you should include it in your morning routine. Read on to know What Happens to Your Body When You Take Bulletproof Coffee.
What Is Bulletproof Coffee?
In order to make a keto-friendly beverage, Bulletproof coffee is produced with brewed coffee, grass-fed butter or ghee, and medium chain triglyceride (MCT) oil. Bulletproof coffee was popularized by Dave Asprey, the developer of the Bulletproof Diet, in 2011.
The foundation of the Bulletproof eating plan, Bulletproof coffee, was designed to take the place of a morning meal because it combines intermittent fasting and the ketogenic diet.
The buzzy beverage’s secret ingredient is MCT oil, along with either grass-fed butter or ghee, according to the Bulletproof website. Why? According to Anya Rosen, RD, IFNCP, registered dietitian, functional medicine practitioner, and founder of the Birchwell Clinic, “MCT oils are easily digested and absorbed due to their unique chemical composition.”
Let me explain: The fatty acids that make up the fats in our food might be short, medium, or long chains. Unsurprisingly, long-chain fatty acids are bigger. Because of this, they go through a number of digestion processes, such as being disassembled, repackaged, and then transported through the lymphatic system before entering our bloodstream.
Medium-chain triglycerides are processed differently by the body. MCTs can go directly to the liver, which expedites the body’s ability to use them as fuel, according to Rosen.
MCTs may be turned into ketones in the absence of carbohydrates (as in the low-carb Bulletproof Diet), which can act as a source of fast fuel for the brain. Because of the body’s unique MCT metabolism, Asprey and others say that Bulletproof coffee provides “greater cognitive power and prolonged vitality” to individuals who drink it.
Why is grass-fed butter or ghee included in the Bulletproof coffee recipe? These extra fats are intended to make Bulletproof coffee more full, create a rich mouthfeel, and provide certain nutrients.
Grass-fed “yellow butter has a higher vitamin A content, while ghee has less lactose and casein,” says Wendy Bazilian, RD, DrPH, registered dietitian and author of the Eat Clean, Stay Lean series.
MCTs aren’t anything new. People who lack the enzymes needed to absorb dietary fats have long been given easy-to-digest lipids. Supplemental MCTs may be administered to those who are missing a portion of their small intestine, for example, to prevent fat malabsorption. “It has also traditionally been used in medical treatment to manage epilepsy in children on therapeutic ketogenic diets,” Rosen explains.
Bulletproof Coffee Nutritional Information
According to the Bulletproof website, 1 cup of Bulletproof coffee contains:
- ‌Calories:‌ 230
- ‌Total fat:‌ 25 g
- ‌Saturated fat:‌ 21 g
- ‌Carbohydrates:‌ 0 g
- ‌Fiber:‌ 0 g
- ‌Protein:‌ 0 g
Benefits of Bulletproof Coffee
1. It Could Blunt a Caffeine Crash
If you’re used to strict intermittent fasting, a cup of Bulletproof coffee in the morning might not be such a bad idea.
“One advantage of drinking Bulletproof coffee in the morning over black coffee is that the fat can assist decrease the body’s absorption of caffeine,” Rosen explains. “This can assist to mitigate the energy rise and following crash that is commonly seen when drinking coffee on an empty stomach.”
2. It Might Curb Your Appetite
According to certain studies, MCTs may encourage more satiety and support higher energy expenditure, says Rosen.
According to a relatively modest study published in the European Journal of Clinical Nutrition in October 2014, those who took MCT supplements at breakfast consumed considerably fewer calories at lunch than those who took long-chain triglyceride (LCT) supplements. However, the reason why this occurred is unknown given that individuals who ate breakfast with LCTs saw bigger drops in the levels of hunger hormones like ghrelin in their blood.
3. It May Promote Weight Loss… Temporarily
People who follow the Bulletproof Diet are supposed to achieve a state of ketosis, in which the body burns fat for fuel rather than carbs. Dr. Bazilian says that “weight loss is for definitely one possible result” of the program.
A ketogenic-style diet may help to lower insulin resistance and sugar cravings in addition to boosting weight reduction, but its effects are generally fleeting — and come at a cost.
According to Dr. Bazilian, potential adverse effects of the keto diet include dehydration, electrolyte imbalances, digestive difficulties such as constipation, vitamin and mineral shortages, and raised blood cholesterol levels.
Additionally, this eating style is rather limiting. According to Dr. Bazilian, “restriction works for certain people briefly because it’s more clear cut.” That all-or-nothing strategy, however, is not likely to hold. Who wants to spend the rest of their life drinking Bulletproof coffee in instead of brunch?
What Happens to Your Body When You Take Bulletproof Coffee
1. It Can Spike Your Cholesterol Levels
Saturated fat is the main cause of elevated cholesterol, and just one cup of Bulletproof coffee has a ton of it.
The American Heart Association advises that we limit our daily intake of saturated fat to 5 to 6 percent of our total calorie intake. That amounts to a target of just 13 grams of saturated fat per day on a diet of 2,000 calories. For comparison, 1 cup of Bulletproof coffee contains 21 grams of saturated fat, which is more than 1.5 times the daily recommended amount.
Anyone with high cholesterol or at risk of heart disease should exercise caution while incorporating Bulletproof coffee into their diet. “Previous studies for cardiovascular health continues to suggest higher polyunsaturated fats and less saturated fats,” adds Dr. Bazilian.
Starting your day with Bulletproof coffee may keep you full and energized, but it may also coincide with a significant increase in cholesterol on your next lipid panel.
2. It Doesn’t Compete With a Balanced Breakfast
“While [Bulletproof coffee] may be enjoyable to some, it does not replace a nutritious lunch or snack,” adds Dr. Bazilian.
We miss out on an important opportunity to add lean protein, quality carbs, and phytonutrients from fruits and vegetables into our diets by replacing a balanced breakfast with a cup of caffeine that is high in liquid calories.
On the other hand, consuming this high-calorie drink in addition to your typical balanced breakfast can cause complications.
Dr. Bazilian claims that “we don’t generally ‘count’ our beverages in the same way that we tally our foods and meals.” “Not everybody can just add this 230-calorie beverage to their current diet without making other adjustments. It may monopolize too much of the diet’s available space and put other [nutrient-dense] items at danger.”
The Bottom Line
Take into account how the beverage can impact your heart health before hopping on the Bulletproof coffee bandwagon.
People who are at risk for cardiovascular disease may have problems if they consume too much-saturated fat, according to Rosen. Instead of saturated fats, persons who are at risk for (or have been diagnosed with) heart disease should prioritize unsaturated fats like those in nuts, seeds, vegetable oils, and avocados.
In addition, Dr. Bazilian advises patients to think about things like: How does this fit into my diet? How frequently will I consume it? Is this decision in line with my health objectives? The most crucial question is: Do I even like this? ‌
According to Dr. Bazilian, a lot of people try things because they have heard they are beneficial for them but end up disliking them. It is preferable to find nutrient-dense foods and flavors you actually like. A final reminder: According to Dr. Bazilian, “One choice like this won’t make or break a person… but it’s not on the top 10 (or maybe even top 20, 30 or 40) list of what I’d advocate as a health-enhancing activity.”
