Butter coffee also known as “bulletproof coffee,” is still debatable as far as health benefits go. While some people express concerns about the product’s nutritional makeup and possible adverse effects, others are enthused about its ability to increase energy, focus, and even help with weight loss. It is a blend of coffee, grass-fed butter and Medium-chain triglyceride (MCT) oil. It has become popular in recent years due to claims such as – improving cognitive function, providing sustained energy, and also weight loss.

To have a better knowledge of this beverage, let us take a closer look at its advantages and disadvantages. Butter coffee has gained popularity for a number of reasons:

Marketing and endorsements by celebrities 

• One of the main contributors to Bulletproof coffee’s success was its founder, Dave Asprey. His book “The Bulletproof Diet” made him famous, and he promoted the concept via podcasts, social media and celebrity endorsements.
  
  
• Shailene Woodley and Gwyneth Paltrow’s celebrity sponsorships of butter coffee have also helped increase public awareness.
  
  

Health claims and anecdotal evidence

• Butter coffee gained popularity because of its various health advantages such as increased energy, improved cognitive function, and weight loss. Many people have spoken about their positive experiences, which has resulted in positive word-of-mouth promotion.

• Although the science supporting these claims is still in its early stages, its popularity has endured because so many people have reaped personal advantages from it.
  
  

Ketogenic diet trend

The introduction of the ketogenic diet in recent years has had a significant impact on the popularity of butter coffee. Because it is a high-fat, low-carb beverage that closely adheres to the keto diet’s principles and it is a popular and useful choice for people who follow it.

Accessibility and practicality

Butter coffee is a wonderful choice for people who are on the go and want a quick and healthy energy boost because it is readily available and contains ingredients like MCT oil and grass-fed butter.

Social media and online communities

• Just two examples of the social media platforms that greatly influenced the popularity of butter coffee are Facebook and Instagram. Influencers and bloggers created buzz about the drink and enticed people to try it by sharing their recipes and personal stories.

• The platforms that online groups and forums provided for people to ask questions, share experiences and exchange advice further fueled the popularity and curiosity.
  
  

Let us see the science behind butter coffee 

• Energy – Butter coffee is thought to provide a long-lasting energy boost than regular coffee because of its high fat content, which slows down the absorption of caffeine.

• MCTs act as a source of energy – MCT oil contains Medium-chain triglycerides (MCT), a type of fat that the body can readily utilise for energy.

• Increased ketones – The liver may convert MCTs into ketones, which the body and brain can use as an alternative energy source, particularly when following a ketogenic diet.

• Cognitive function

• Caffeine – A stimulant found in coffee, has been shown to improve focus, memory, and alertness.

• MCTs – MCTs have the potential to improve cognitive function by increasing ketone production, which provides energy to the brain.

• Fats as structural elements – Fats are essential to brain function and development, and butter from grass-fed cows contains healthy fats like omega-3.

• Loss of weight

• Enhanced satiety – The high fat content of butter coffee may help you feel fuller for longer intervals of time, hence reducing the total number of calories you ingest. The metabolic condition known as ketosis, in which the body burns fat instead of carbohydrates for energy, may be supported by butter coffee.

• Reduced craving – Using ketones may help reduce appetites for sugar and processed foods.
  
  

Points to remember

It is important to keep in mind that research on butter coffee is still limited.

• The majority of investigations are small and quick.
  
  
• Many research are funded by companies that market products containing butter coffee.
  
  
• The potential long-term health effects of butter coffee are unknown.

Additionally, the high calorie and saturated fat content of butter coffee might be detrimental to one’s health if consumed in excess.

Risks associated with butter coffee

• Weight gain – The high calorie content may lead to weight gain if it is not paired with a balanced diet and frequent exercise.
  
  
• Elevated cholesterol – Saturated fat causes raised LDL (“bad”) cholesterol, which is one risk factor for heart disease.
  
  
• Digestive issues – Due to the high fat content, some people may experience bloating and diarrhoea.
  
  

Other points to note

• Calorie count – Butter coffee has a high calorie and saturated fat content, therefore moderation is crucial when including it into a ketogenic diet.

• Quality matters – To maximise benefits and minimise risks, choose premium MCT oil and butter that is produced on grass.
  
  
• Individual needs – Different people react differently to butter coffee. Pay attention to what your body is telling you, then modify your intake.
  
  
• Consult a healthcare provider – Before making any significant dietary changes, check with your physician or a qualified nutritionist to see if including butter coffee in your diet is safe and suitable for you.

Potential advantages of butter coffee

• Enhanced energy and mental clarity – Proponents of butter coffee attribute its energy-boosting qualities to the fats and medium-chain triglycerides (MCTs) it contains. Unlike long-chain triglycerides, MCTs are rapidly metabolised by the liver, providing the body with a readily available source of sustained energy. Moreover, some studies suggest that MCTs may improve cognition, particularly in people with neurodegenerative diseases.

• Improved control over appetite and satiety – Due to its high fat content, butter coffee helps you feel fuller for longer periods of time, which may even help you lose weight by reducing cravings. This satiating effect may be helpful for people trying to control their weight or who adhere to the recommendations of intermittent fasting.
  
  
• Butter coffee provides metabolic support for ketogenic diets – It helps extend the duration of ketosis for participants. When there is not enough glucose available, the body produces ketones, which are its primary fuel source, in response to the high fat level.
  
  
• A possible source of fat-soluble vitamins – It contains fat-soluble vitamins like A, D, E, and K. These vitamins are essential for the development of bones as well as the operation of the immune system.

Potential disadvantages of butter coffee

• Overwhelming saturated fat and calorie count – A single butter coffee serving can easily contain 400-500 calories and 30-40 grams of fat, the majority of which is saturated fat. This high fat and calorie content can increase the risk of cardiovascular disease and lead to weight gain, especially in people with pre-existing medical conditions.

• Limited nutritional value – Butter coffee lacks vital nutrients including fibre, protein, and other vitamins and minerals, even though it does include certain fat-soluble vitamins. Because of its imbalanced content, it should not be used as a meal replacement or as the main source of nutrients in the diet.
  
  
• Digestive problems – The high fat content of butter coffee may cause digestive problems such as bloating, diarrhoea, and nausea in certain individuals, particularly those with sensitive stomachs or digestive diseases.
  
  
• Uncertain effect on health indicators – Despite anecdotal evidence indicates several health benefits, scientific study on the long-term effects of butter coffee consumption is currently missing. Further research is needed to fully understand its impact on various disease risks and health markers.
  
  

Tips to include butter coffee in your diet

• Limit consumption – Moderate consumption is recommended, ideally one cup per day.

• Choose high-quality ingredients – Select MCT oil and butter from reputable providers that are fed on pasture.
  
  
• Look at your body – Be aware of any possible negative effects and modify your consumption accordingly.
  
  
• Maintain a well-balanced diet – Ensure that your food has adequate amounts of protein, fibre, and other critical nutrients.
  
  
• Consult a healthcare provider – If you have pre-existing medical conditions or are unsure of its suitability, get professional advice.
  
  

The decision to consume butter coffee ultimately comes down to individual preferences and needs. By being aware of the potential benefits and drawbacks of this controversial beverage, making informed decisions, and prioritising a balanced diet, you may maximise its positive effects while limiting any potential negative ones.

While butter coffee may provide some health benefits, such increased energy and satiety, its high calorie and saturated fat content make it unclear how butter coffee may impact people’s overall health, particularly those with certain medical conditions. Its absence of essential nutrients makes it an unsuitable staple as well.

It is important to limit butter coffee consumption to one cup per day and to maintain a generally healthy and balanced diet. Choose high-quality ingredients from reputable suppliers, such grass-fed butter and MCT oil. When incorporating butter coffee into your routine, particularly if you have underlying health issues, be mindful of how your body responds to it and consult a healthcare professional.

Nesha Felciya & Mugilan,
Clinical Dietitians, Simplyweight