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If you are anything like millions of other people on the planet, having a cup of coffee may be your preferred way to start the day. It warms you up, gets your brain going, and helps you start off the day right. However, for many people, bulletproof coffee is the new thing to fill your mug up with before you go on to take on the day. Why? Because in addition to the great benefits of a mug of java, it also helps your brain work better and faster than ever before.
You may be wondering how you can start your day with bulletproof coffee and get those benefits, we have you covered. It’s actually not much different from the way you already consume your coffee. The difference lies in the fact that your coffee mug is loaded up with a healthy fat, turning it into a coffee that contains many more calories that can even work as a meal replacement. Pretty cool, huh?
The Basic Bulletproof Coffee Recipe
If you want to try bulletproof coffee tomorrow when you wake up, it’s super easy. Below we’ll share the basic recipe, which contains only three ingredients. This recipe is for a single serving.
- 8 oz. of organic, ethically-sourced coffee
- 1 tsp. to 2 tbsp. MCT or coconut oil
- 1 tsp. to 2 tbsp. grass-fed unsalted butter
The first step is to brew your coffee using filtered water. A French press can be a fantastic option for doing so in a simple way that preserves the oils of the coffee that a filter will not. Next, you’ll add your MCT oil to the coffee. After that, you can introduce your grass-fed butter. Once you’ve added all of the ingredients, put it all in a blender and blend for around 30 seconds. You can expect to see a beverage that resembles a latte. There will be a large amount of foam on the top of the coffee.
That’s it! Now you can tip it all into your favorite mug and drink it down. It’s really that simple. If you enjoy it, you can make it a regular fixture of your morning routine.
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The Ingredients Found in Bulletproof Coffee
The idea behind bulletproof coffee is to give you the capability of performing better both mentally and physically. It also gives you more energy. We’ll go over the ingredients found in bulletproof coffee and what to know when shopping for them.
1. Coffee
Of course, you need coffee beans to make a cup of coffee, bulletproof or otherwise. However, not every coffee is going to provide the same benefits. When you consume low-quality coffee, it can actually lead to feeling more rundown and less capable of your daily tasks. This is common with beans that contain mold toxins. While all coffee beans may contain mold, the more you consume, the worse it can be for you. That’s why it is crucial to select the best possible coffee beans for your bulletproof mug every morning.
The best option is to use organic coffee beans grown in Rainforest Alliance Certified farms located in Columbia and Guatemala. That is because these beans are grown without the use of pesticides and herbicides. In addition, there are significant standards in place to ensure the environment is well taken-care of and workers are treated well. These coffee beans are not contaminated with the mold and other toxins present during most growth and harvesting of coffee beans.
2. Grass-Fed Butter
The creamy consistency present in bulletproof coffee is based on the butter contained in it. However, you don’t want to just stick any old butter into your morning coffee. It’s best to choose grass-fed butter over the regular type. The reason for this is that regular butter from grain-fed cows has a different consistency than grass-fed butter. Grain-fed butter doesn’t taste as appealing and doesn’t blend very well.
It’s also worth noting that cows who eat grass produce milk that is filled with vitamins like vitamin A, E, and K, which help nourish your brain, skin, heart, eyes, and body. This milk also contains a significant amount of fatty acids, which are anti-inflammatory and burn fat. Cows that feed on grain do not have the same milk content. It is lower in omega-3 fatty acids and other nutrients.
Those who are unable to digest dairy or who are lactose intolerant can substitute with grass-fed, organic ghee. This is a type of butter that has been heated up and then strained in order to remove water and milk fats. It also removes the casein and lactose that may be problematic for some people.
You can purchase butter from a local farmer or use Kerrygold Pure Irish Butter for a high-quality option. This is available at most supermarkets and grocery stores.
3. MCT Oil
The MCT oil is the part of the recipe that really causes the change known with bulletproof coffee. This oil contains molecules called ketones that help your body burn fat and your brain go into overdrive. When your body burns ketones rather than glucose, this causes an increase to weight loss and a reduction of inflammation. However, if you eat foods with sugar or carbs with the coffee, this will cause your body to use that as fuel instead of the ketones.
MCT oil is a form of saturated fatty acids which are called medium-chain triglycerides. These MCT oils come from 100% coconut oil and other sources. There are a few types of MCTs including C6, C8, C10, and C12. Some of them are better at transforming into ketones more quickly and efficiently than others. The best of all is the C8, but many oils you find for sale have a blend of all four oils.
One of the best known MCT oils is called Brain Octane, which is made only of C8 and is entirely American-made. It is capable of raising ketones much more effectively than just coconut oil. While restricting carbs, working out, and fasting are often required to produce ketones, Brain Octane can help you raise them with ease.
MCT oils are generally tasteless and odorless. They are also known to be easy on the stomach, especially when using Brain Octane. That said, it’s always a good idea to start off using a small amount of the oil and slowly incorporating more of it into your coffee over a long period of time. This can relieve any digestive issues that the oil may have on your body when beginning to consume it.
While you wonder if coconut oil will work the same, the truth is that it will not. The molecules in coconut oil do not provide the same level of fat burning and brain boosting that MCT oils do. While you can make coffee with low-quality beans, regular butter, and coconut oil, you can’t expect the same benefits. In addition, you may find that it only keeps your appetite satiated for an hour or two, after which you’ll be begging for a snack.
Benefits Associated with Bulletproof Coffee
There are tons of benefits associated with having a mug of bulletproof coffee each morning. It can help boost your energy levels, make weight loss quicker and easier, and assists in keeping your brain healthy and working at its best. While bulletproof coffee may seem like only a trend, there is a scientific basis for the health benefits we’ll be sharing here today. This will give you an idea of exactly why this coffee option has gained massive popularity in recent years.
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Provides All the Benefits of Traditional Black Coffee
When you consume a cup of coffee in the morning, it provides you with many outstanding nutrients. It is also associated with offering a significant number of health benefits. What sets bulletproof coffee are the additional benefits you get from it. For instance, bulletproof coffee has been proven to lower your risk of stroke, protect your life, and assist the brain in fighting depression. On top of that, it can help to prevent Parkinson’s disease, protect the brain from Alzheimer’s, and prevent diabetes. Those are some pretty major benefits that you won’t get from a black cup of coffee.
Offers Assistance with Losing Weight
When you consume bulletproof coffee on the bulletproof diet or keto diet, it can lead to massive amounts of weight loss and much more quickly than you might believe. While the diet and coffee are both high in fat, the coffee is utilized in a way which allows those fats to be used as an energy source. In manly cases, those who drink bulletproof coffee use it as their primary breakfast meal. The coffee often helps keep users full until it is time for their next snack or meal. This is an added bonus in that it can prevent eating other unhealthy foods early in the morning. The coffee is known to reduce cravings. All of these things can help with weight loss aspirations.
Provides Large Amounts of Healthy Fats
With the oils and grass-fed butter that are used in bulletproof coffee, the beverage is quite high in both omega-6 fatty acids and omega-3 fatty acids. The latter is known to assist in relieving symptoms of Alzheimer’s, attention-deficit hyperactivity disorder, and asthma. It can also help fight fighting depression. For women who are pregnant or nursing, it also aids in developing the brain and eyes of the newborn. Omega-6 fatty acids are also important and can assist in preventing diabetes, cardiovascular illnesses, and signs of aging.
Helps to Keep Your Brain Healthy and in Working Order
There are two ways in which a mug of bulletproof coffee can assist in promoting good mental health. The first way is shared with all coffee beverages in that it helps protect the brain from cognitive disorders such as Parkinson’s and Alzheimer’s disease. In addition to that, bulletproof coffee can be a minor cognitive enhancer. It may cause an improved mood, reduced anxiety, and prevent cognitive decline in older adults. However, higher doses of caffeine can make individuals jittery, worsen anxiety, and even cause insomnia.
Assists in Boosting Energy Levels
Bulletproof coffee is an excellent source of caffeine. For anyone who regularly consumes coffee, you know that caffeine can offer a substantial boost in energy levels in the morning. It is also known to provide a boost to athletic performance. The problem is that when coffee has loads of cream and sugar in it, the calories are largely empty, and you do not get the benefit of nutrients that can get you through your work day. However, bulletproof coffee offers good calories and nutrients to keep you going from morning until lunch. This is a huge benefit on the days when you may not have time to consume an actual breakfast.
Fantastic Taste Without All the Sugars
If you usually drink your coffee black, there’s little to worry about in terms of calories. However, once you add a spoonful of cream and a dash of sugar, this can quickly ramp up the calories of your morning beverage. If you prefer drinks like mochas, lattes, and Frappuccino’s, the calories go even higher and the sugar content is often out of control. With bulletproof coffee, there is a larger fat content than black coffee, but there is no extra sugar to worry about. Once consumed, sugar in the body can turn to fat which may lead to elevated levels of cholesterol, weight gain, and high blood pressure. The fat you find in bulletproof coffee acts as fuel that keeps your body functioning and working while ensuring you feel full through the entire morning.
Caffeine is Released More Slowly
Anytime that you add butter to your coffee, it causes your body to use it in a different way. The fats that are introduced into your coffee make it into a creamy beverage, which has the effect of encouraging you to sip it rather than drinking it down in a single gulp. It might take a bit longer to finish off a cup, but it can also be a situation that is more satisfying. It also means that the caffeine isn’t hitting your bloodstream all at once. In addition to that, fats take longer to break down so the caffeine is released at a leisurely pace. When drinking black coffee, all the caffeine may hit at once which can lead to jitters. By blending your coffee, it breaks fat down and allows it to bind to caffeine molecules. This makes everything break down at the pace of the slowest molecule, which is the fat.
Benefits to Your Gut Bacteria Leading to Weight Loss
If you look at the science behind gut bacteria, you find that those who are overweight often have more Firmicutes in the stomach, while thin people have more Bacteroidetes. Unfortunately, there is no way to get Bacteroidetes in a capsule or pill. However, what you can do is make sure the Bacteroidetes are fed, which encourages them to reproduce. This means eating foods that these bacteria love, which is polyphenols. This comes from brightly colored vegetables, coffee, and chocolate.
When your body is working properly, your body handles fat storage and burning in a way that stores just the right amount while optimizing your energy. Fasting-induced adipose factor is a protein that is made in the liver which help to block fat storage enzymes. The bacteria in your gut have a fasting-induced adipose factor which can result in holding onto weight or staying slim, depending on various other factors. The problem is that when eating high-sugar and high-fat, this factor is suppressed. On the other hand, when carbs and sugars aren’t available, bacteria make the factor which helps to burn fat.
If you are using intermittent fasting and healthy fats, which is typically what occurs when you have bulletproof coffee for your breakfast, you are pushing your gut and liver to make more adipose factor and burn fat to produce energy. In addition, the fat in your coffee introduces polyphenols which feed the Bacteroidetes. This helps lead to more fat burning in your body. A study recently showed that coffee with fat can lead to less body fat, lower body weight, reduced energy intake, and lower liver triglycerides. This can lead to a better ratio between Bacteroidetes and Firmicutes.
Benefits of Butter Rather Than Milk in Coffee
The most common addition to coffee is usually cream or milk. Artificial creamers come with thickeners, sugar, and hydrogenated oils which are best avoided. However, even milk is less beneficial than substituting for butter in your coffee. One of the reasons for this is because milk binds to polyphenols, which means if you drink milk with your coffee, your body absorbs much less polyphenol. Another benefit of butter in the coffee is the addition of the ingredient called butyric acid. This substance helps lower brain inflammation and can aid in healing the gut.
Ketosis is Easier to Achieve in the Morning
The typical way your body makes fuel is by burning carbohydrates. However, when there are no carbs present, the body will instead burn fat for its energy needs. When this happens, your liver beings to produce ketones, which are a fantastic source of brain and body energy. You can find your body in ketosis if you are eating lots of healthy fats, a moderate amount of protein, and few carbohydrates. One of the best ways to get into ketosis is through adding butter to your coffee. With an empty stomach, bulletproof coffee leads to mild ketosis. You’ll crave fewer foods and get a higher level of mental focus on top of it all.
As you can see, there are significant benefits to consuming bulletproof coffee. Those who follow a ketogenic diet will likely appreciate the added boost in the morning when using bulletproof coffee. The many mental and physical health benefits make is an easy choice as an alternative for traditional breakfast meals.
The Disadvantages of Bulletproof Coffee
In addition to benefits, it’s worth being aware of some of the arguments against bulletproof coffee. You can make up your own mind about whether the pros outweigh the cons and you want to give it a try. Regardless of your end decision, being educated about both sides is important with any topic such as this one. We’ll lay out some of the disadvantages below.
Bulletproof Coffee May Be Less Nutritious than a Morning Meal
If you are choosing to consume bulletproof coffee in lieu of breakfast, it can keep you going for hours based on the large amounts of fat contained within. However, you are also dropping one meal a day when you consume the coffee. While this type of coffee offers some vitamins, others are only provided in extremely small amounts. In addition, some would argue that MCT oil has empty calories that offer no benefits. As an alternative to breakfast, it may mean you are taking in fewer nutrients than you normally would do.
Concerns About Large Amounts of Saturated Fats
In recent years, lit has been shown in studies that saturated fat is not a cause of heart disease. However, some argue that these studies were done on people consuming normal amounts and those taking in larger quantities may still be at risk. In some cases, mega-dosing on these types of nutrients can bring adverse results and this could be the case with bulletproof coffee. However, there is no evidence to prove this one way or another, so this is something you are going to risk or not based on your own experience and thoughts.
Potential for Elevated Cholesterol Levels
There have been many studies conducted in the last 20 years about ketogenic diets. Most of those studies also show that cholesterol levels do not tend to increase while on this type of diet. However, these studies have not yet been done on individuals who consume bulletproof coffee, which is still quite new. There are isolated reports of elevated cholesterol levels using this coffee, but without research it is hard to say whether it is an actual danger. Those who already have issues with cholesterol might be best off staying away from bulletproof coffee, though. Until actual evidence exists, it’s anyone’s guess what effect the delicious beverage has on your cholesterol levels.
Additions to Bulletproof Coffee for Extra Benefits
Now that you understand the basics of bulletproof coffee and how it benefits your physical and mental health, you may wonder if there are additives that can provide even more nutrients and benefits to your health. There are actually numerous items that can be added to bulletproof coffee that can offer positive effects. We’ll go over a few of the most common additions and explain what benefits you can expect from them. This can help you ensure your body is running well, plus give you a way to change up your morning beverage choice from time to time.
1. L-Theanine
One of the most popular supplements to add to bulletproof coffee is 100 mg of L-Theanine. It happens to work quite well in tandem with caffeine. L-Theanine is an amino acid and it is found in tea. It helps to increase alpha waves in the brain. This supplement can help mitigate any negative effects of caffeine, including anxiety and poor sleep quality. It also boosts the positive effects of caffeine. You can blend it right into your bulletproof coffee or you can take it in capsule form each morning. Either option will help you feel great, but there will be no change to the taste of your coffee.
2. Ginger
If you choose to add ginger to your bulletproof mug of coffee, the first thing you may notice is that it makes the taste of the coffee less intense. It also includes gingerols which are used for anti-nausea, antioxidant, and anti-inflammatory effects. If you really want to get rid of the coffee taste due to an aversion to it, you can mix ginger with turmeric and taste nearly no coffee. In addition, you’ll be making an herbal blend that makes for an amazing anti-inflammatory. However, the taste may not be appetizing to everyone.
3. Turmeric
You may know turmeric as the yellow spice that is often used in Indian cuisine. Turmeric includes a compound called curcumin, which is an antioxidant and anti-inflammatory. If you add this to your bulletproof brew, you’ll get a higher level of antioxidants, but it will curb the taste of the coffee to some degree. This is a great option for those who don’t like the taste but want the benefits associated with it. It’s a great way to consume turmeric, which is absorbed best when fat is available.
4. Grape Seed Extract
The reason grape seed extract is recommended is because it helps with high levels of inflammation and blood cholesterol. It doesn’t hurt that it produces a tannin, astringent flavor without any bitterness. If you choose to use a pure extract of grape seed, it can add an interesting and tasty flavor note to your bulletproof coffee each morning. It’s certainly something to try at least once.
5. Vanilla
One of the reasons to consider the addition of vanilla to your bulletproof coffee is because it tastes fantastic. However, this is not the sole reason that vanilla is loved by bulletproof coffee aficionados. Vanilla has long been considered a cognitive enhancer that boosts brain power. When using real vanilla, you can mix it into your coffee after it’s done brewing or simply add it to the coffee grounds before you brew your mug.
6. Collagen Protein
Another outstanding addition to your bulletproof coffee is collagen protein. This is known to be a source of high levels of glycine, which is an amino acid. It is also less inflammatory than traditional sources. This additive helps aid tissue repair and is known for providing skin revitalization and lowering levels of inflammation. It’s also a great option as it stands up to heat, which is not the case of whey protein.
7. Cayenne
Cayenne can be a great addition to bulletproof coffee, however it has a risk of mold contamination. For this reason, you should choose a high-quality source for this product. That said, if you do choose to add cayenne to your bulletproof coffee, it works extremely well with MCT oils for thermogenesis. However, it is also a nightshade, so determine whether it’s the right option for you before dumping it in your favorite mug.
8. Blueberry Powder
This is an additive that has a whole lot going for it. It has an elevated ORAC score, large numbers of polyphenols, and it works to raise BDNF which is used to assist your brain function. However, if you choose that addition, watch out for sources which contain fructose, as this can increase sugar levels and prevent your body from burning off the butter and oil from your coffee.
9. Egg Yolks
All eggs, but especially the yolks of eggs, provide a healthy fat source when butter is not available. In addition to that, eggs contain large amounts of nutrients such as vitamin K2 and omega-3 fatty acids. There are actually alterations on the bulletproof coffee recipe that incorporate eggs rather than butter and oils. You can find a few of them with a quick and easy search on your favorite search engine.
10. Cacao Butter
Looking to add a touch of chocolate to your mug of bulletproof coffee in the morning? Cacao butter is a wonderful way to amplify that taste while adding extra healthy saturated fats. However, this isn’t a replacement for your grass-fed butter. You can just add a dab in with the other ingredients in your recipe for the best results.
11. Bilberry Powder
As you might expect, bilberry powder is made from bilberries. This berry is a relative of the better known cranberry. Bilberry powder can provide support for your eye health while reducing eyestrain and improving overall vision. That said, this is a rather pricey ingredient, so it may not be the perfect option for everyone.
12. Chocolate Powder
This is a simple and delicious addition that will have you begging for another cup of bulletproof coffee. All you need to do is pick up a high-quality, unsweetened chocolate powder. It can be added into your coffee during the blending process and sipped for the fantastic flavor.
13. Vitamin K2
While you will get the benefits of vitamin K2 from your incorporation of grass-fed butter, you can also add additional K2 for additional benefits. It won’t cause any change to the taste of your coffee and is known for being heat stable.
14. Ceylon Cinnamon
One of the things Ceylon cinnamon is great for is reducing insulin resistance and regulating blood sugar levels. That isn’t where the benefits stop, either. This ingredient can help protect you from the stomach flu and irritable bowel syndrome. It is also known to offer increase response and memory times. Ceylon is not the traditional cinnamon you find in the spice aisle, however. It is worth upgrading for the many benefits it offers over cassia cinnamon.
15. Maca
Maca, which may also be called Peruvian ginseng, is able to help reverse hypothyroidism and balance hormones of your body. On top of that, it offers large amounts of minerals and vitamins like zinc, magnesium, and potassium. You may also want to know that gelatinized maca is recommended over raw maca, as the latter has anti-nutrients associated with it.
Of course, it’s also fine to drink your coffee black with just the three main ingredients of bulletproof coffee. However, if you are looking for a change, any of these 15 additives can add a boost to your typical morning beverage. Experiment and try different options to see which appeals to your taste and offers the most noticeable benefits to your mental and physical health.
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The Final Word
Bulletproof coffee is a tasty beverage that has gained large amounts of popularity among those who follow the bulletproof and ketogenic diets. This unique coffee can offer you a better level of energy while ensuring you are at the top of your game in a cognitive way. All sorts of people have made bulletproof coffee into a morning habit that allows for the removal of a traditional breakfast meal.
The coffee consists of three ingredients and is easily made with the help of a blender. However, there are tons of additives that can be incorporated into the coffee to enhance its flavor or add additional health benefits to its repertoire. It’s not only healthy but easier and quicker than having to stop and make a major breakfast each morning.
There are many benefits to bulletproof coffee and while there are a few concerns, most of those are unfounded as of this time. If you are someone who is struggling with weight loss and considering or already on a ketogenic diet, considering swapping out your coffee for bulletproof coffee may be a fantastic option. Do your research, give it a shot, and watch what benefits it brings to your day to day life.
Bonus Questions
1. Is keto coffee good for weight loss?
Based on the principle behind the ketogenic diet, keto coffee can aid in weight loss. The coffee contains medium-chain triglycerides (MCT) oil and butter, both of which add to the high-fat diet keto stands behind. As such, it helps you feel fuller longer and can offer weight loss as a result.
2. Why is it called bulletproof coffee?
The creator of bulletproof coffee, Dave Asprey, is a biohacker and entrepreneur who founded Bulletproof Nutrition Inc. The name of the coffee is based on the company name but has become noted as a keto diet component popular among fans of that diet.
3. Is there a difference between coconut oil and MCT oil?
MCT (medium-chain triglycerides) oil is a type of fat that is contained in coconut oil but the two are distinct products. Coconut oil is composed of about 60% MCTs, but also contains other ingredients.
4. How much butter do I need for bulletproof coffee?
The amount of butter that you should use in your bulletproof coffee depends upon what recipe you are using and how much coffee you are producing. The conventional recipe takes about one to two tablespoons of unsalted, grass-fed butter.
5. Is bullet coffee good for health?
If you adhere to the keto diet, bulletproof coffee can be a healthy option to use as a meal replacement once a day. It contains the fats that keto is based on, while preventing hunger and offering better mental focus.
6. What drinks can I have on keto?
You can consume all sorts of zero-calorie drinks including water, coffee, tea, diet soda, juice alternative, low-carb dairy products, keto smoothies, energy drinks, and keto alcohol. However, the number one beverage to have on hand is plenty of hydrating water.
7. What is keto BPC?
Keto BPC is better known as bulletproof coffee, which contains coffee, butter, and oil. It is a fantastic supplement used by many people who are following a ketogenic diet for health and weight loss reasons.
8. What are the side effects of MCT oil?
While safe for most people, MCTs can cause vomiting, nausea, intestinal gas, diarrhea, irritability, stomach discomfort, and essential fatty acid deficiency. However, if you consume food while taking MCT oil, this can often reduce the intensity of the side effects.
9. Is bulletproof coffee a meal replacement?
Manly people choose to consume bulletproof coffee as an alternative to eating breakfast. It provides the energy and nutrients you need to make it through the morning without getting overly hungry.
10. Can you drink black coffee on keto?
Drinking black coffee while on the ketogenic diet is completely acceptable. It is also okay to introduce a small amount of cream, sugar-free sweetener, or both. It is the best option for consuming caffeine while on a keto diet.
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Last update on 2024-04-23 at 04:10 / Affiliate links / Images from Amazon Product Advertising API