On a keto diet, drinking a bulletproof coffee is one of the best ways to start the day. It’s filling, healthy, and also pretty darned tasty. But there’s more to the popular fortified morning-coffee beverage than satisfaction. In this article, we shed light on what Bulletproof Coffee is, where it came from, how it’s beneficial, and even ways to customize it to make it your own.
What Exactly is Bulletproof Coffee?
For many people on a keto diet, Bulletproof Coffee (BPC) is a healthy, invigorating way to start each day. It’s a coffee drink enhanced with “good fats” and often used as a keto-friendly liquid meal that tides you over until lunchtime. The recipe, initially created by Dave Asprey, founder and CEO of Bulletproof and author of The Bulletproof Diet, is pretty simple: combine 1 (12-ounce) cup of coffee with 2 tablespoons of grass-fed butter and 2 tablespoons of medium-chain triglyceride (MCT) oil. Voila! You’re bulletproof – and you’ll consume 53 grams of fat and 435 calories. You’ll want to work up to that 2 tablespoons of MCT oil though, as it can be hard on your stomach. Try starting with ½ tablespoon and adding more as you adjust to it.
A quick Google search shows there are oodles of different recipes for BPC. Regardless of what you find, two ingredients are crucial: coffee and MCT oil. Many add another healthy saturated fat, the most popular of which is grass-fed butter (which is higher in Omega-3s and vitamins than regular butter). Coffee and butter may not be an expected combination, but in truth, it’s not that far-reaching. After all, butter is just a firmer, fattier version of cream. Plus, the combination tastes good and can be easily customized.
That said, there are several types of healthy fats to choose from to add to your coffee to make it “bulletproof.” Following are the most common options:
- Grass-fed butter, such as Kerry Gold brand
- Coconut oil
- MCT oil
- MCT powder (a powdered version of MCT)
Ideally, you use a blender or an emulsifier to mix the fat into your coffee. You can get by without one, but the fat will separate and float on the top of the coffee, which makes it less fun to drink (but still a-okay!).
After you have your two main ingredients, you can add a variety of flavor-enhancers to your BPC. Heavy whipping cream (HWC) is a popular option as an additional fat that also lends creamy flavor, but HWC should not be the only fat as the medium-chain triglycerides in the MCT oil are the real keto benefit to this popular coffee beverage. MCT is a type of fatty acid that is easily converted to energy, increasing endurance and enhancing metabolism. For more MCT information, check out this article: What Is MCT Oil & How Can It Help with My Keto Diet?
If you’re looking for additional flavor and health benefits, you can add turmeric (anti-inflammatory), powdered cacao (antioxidants), collagen (bone, joint, & skin health), or Maca (libido & energy enhancer), to name a few.
You can also enhance the flavor using cinnamon, pumpkin spice, gingerbread spice, or nutmeg.
Delicious Bulletproof Coffee Flavor Combinations
Part of the BPC obsession is the creativity involved in crafting the perfect bulletproof drink for you. The following are some delicious ideas. When making any of them, be sure to properly calculate and log their macros, if you’re eating to your macros:
So now you know how to make one. But what exactly are the benefits of drinking BPC?
Bulletproof Coffee Benefits
Bulletproof coffee provides a number of important benefits to ketonians:
Coffee is a drink of choice for many cultures because its natural caffeine gives a boost of energy that helps you jumpstart the day or get through a midday slump. The problem with using coffee as a quick pick-me-up is that it’s inevitably followed by a “crash” that occurs once the caffeine high has run its course. So, you either need to drink more coffee to stay “up” or suffer the consequences.
On a keto diet, bulletproof coffee is preferred because it provides more than a brief caffeine boost; it delivers a sustained heightened energy level because it includes healthy fats (butter, MCT oil, and, if desired, cream), which are the primary fuel source for people on a ketogenic diet. One bulletproof coffee at the start of your day is all you need to get your mind focused, your heart pumping, and your body ready to move. Does it work if you’re a decaf coffee drinker? Yes and no. You’ll still get the essential energy to start the day, but you won’t get the caffeine boost. Of course, if you don’t drink caffeine, you won’t miss it.
Drinking BPC is also a way to satiate hunger. The dose of healthy fats gives you a good amount of fuel, making it easy to wait until lunchtime or a mid-morning snack without any repercussions.
Meeting your recommended fat macros can be difficult, especially if you’re an OMAD (one meal a day) ketonian. One cup of BPC that includes 1 tablespoon each of butter and MCT oil has 26 grams of fat, which can help you meet your daily recommended fat macros.
The Final Word
Bulletproof coffee is worthy of the buzz it’s created. It’s an energy booster, appetite suppressant, and helps you meet your daily fat macros. With its delicious creamy texture and endless ways to customize it, it’s worth making this yummy treat part of your ketogenic morning ritual. Be creative, have fun, and discover what works best for you!