The list of beverages you can’t drink on the keto diet is long. From smoothies to beer, and in some cases, even milk. Based on an outsider’s perspective, it might seem like you’ll be missing out on a lot of delicious drinks while on the keto diet.
However, anyone who has figured out this diet knows that some alternatives can keep you happy while losing weight. Wine, unsweetened tea, and coffee are keto-friendly beverages. And if you’re looking to make your low-carb diet a notch higher, there’s also a keto bulletproof coffee.
What Is Keto Bulletproof Coffee?
Keto bulletproof coffee is a drink made from a combination of coffee and fat that makes it low-carb and high-fat (3). It fits perfectly into the keto diet and claims to offer more benefits than plain coffee.
The reason why it’s called “Bulletproof” is because of Dave Asprey, who founded The Bulletproof Executive. He claims that drinking this coffee will increase energy levels and support cognitive function with its high concentration of healthy fats, thus making one feel bulletproof during the day (3).
The original Bulletproof Coffee recipe had butter, coconut or MCT oil, and coffee (2). However, the recipe has evolved to accommodate a variety of fat sources.
Read More: 1500-Calorie Keto Diet: Cut On Carbs To Shed Some Pounds
Ingredients For Keto Diet Bulletproof Coffee
The basic ingredients for this beverage include:
Coffee
The recommended coffee to use for this drink is one made from low-toxin, high-quality coffee beans. Aesthetic and flavor preferences of coffee aside, instant coffee can work too.
Quality Fat
You can choose any of these fat sources based on your preference.
Coconut Oil
Coconut oil is a common source of fat you can use in keto bulletproof coffee. Coconut oil has many possible health benefits ranging from aiding in weight loss and, more importantly, potentially supporting heart health with its antioxidant properties that boost detoxification pathways in the liver (11).
Research in animals has shown that medium chain triglycerides (MCTs), which make up a part of coconut oil, may help with weight loss because they might improve the body’s ability to burn fat (18).
Butter
Butter is another good choice for keto bulletproof coffee because it’s tasty, easy to find, and smooth. It’s also okay to use refrigerated butter for a quick and simple brew.
Using grass-fed butter may improve the texture and taste of your cup of coffee, making it more like a mocha or latte. This top choice for bulletproof keto coffee butter also has antimicrobial properties and is said to be better than regular butter because it’s made from animal fat that meets their natural habitat (10).
MCT Oil
A good MCT oil is believed to help with weight loss, boost your brainpower, provide anti-inflammatory effects, and make you feel satiated (14).
One thing to watch out for is the labeling of MCT oils. Some brands use factorial distillation, which strips them of antioxidants and other nutrients they contain. Buy coconut or palm-based MCT oil that comes from 100% pure sources. This means all ingredients should be listed somewhere on the label, such as “100% medium-chain triglycerides” or “RBD fatty acids”. The best way to know if an MCT oil meets these criteria is by looking at the label to find the specific components they contain.
For an MCT oil to be labeled as such, it should also meet standard requirements set by the International Organization for Standardization (ISO) (16). Unfortunately, not all companies that bottle MCT oil meet these standards. Some brands will try to get around this by calling their product fractionated coconut or palm kernel oils.
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Additional Ingredients To Improve Flavor
If you want to turn your keto bulletproof coffee into a desert, there are additional ingredients you can use:
- Cinnamon. This spice is known to enhance the flavor of your keto bulletproof coffee and possibly aid in maintaining healthy blood sugar levels (20).
- MCT Powder. MCT powder is also called C8 powder and can be purchased online or at some health food stores. It’s essentially pure fatty acids that are extracted from coconut oil with carbonic acid manufacturing. If you have trouble digesting fats, try adding small amounts of MCT oil to see if they help you before taking the plunge with MCT powder.
- Matcha Powder. Matcha is a type of powdered green tea that will add antioxidants to your Keto bulletproof coffee, boosting the drink’s possible benefits (15). It will also give it a nice green color.
- Cacao Powder. Cacao powder tastes great in this recipe and adds an antioxidant punch as matcha does (12). Although optional, we highly recommend using it because it makes your Keto bulletproof coffee taste like chocolate milk! (Don’t worry, there is no added sugar!)
- Dark Chocolate. Dark chocolate gives you another source of healthy fat that also makes for a tasty beverage! Just make sure to use 85% or higher dark cocoa content and unsweetened (12).
- Vanilla. This flavoring will make your keto bulletproof coffee reminiscent of mocha, but again, there’s no sugar added.
- Stevia Drops. If you want your coffee sweet, this artificial sweetener is the best choice. It’s keto-friendly and low-calorie.
Keto-Friendly Milk Substitutes For Your Coffee
Milk is not keto-friendly. It’s high in carbs and sugar from lactose, making it more likely to kick you out of ketosis. And if you want your bulletproof coffee with milk, you might be devastated by this fact.
Luckily for you, there are many dairy-free substitutes available out there that can make your coffee just as tasty without kicking you out of ketosis.
Heavy Cream
Heavy cream is a staple in any kitchen because it can be used in so many recipes. On its own, heavy cream has a slightly sweet flavor and creamy texture. The butterfat content can range from 35% to 80%, depending on how it’s made. However, since heavy cream contains more calories and saturated fat than other types of dairy products (on average, it has 51 calories and 3.5 grams of saturated fat per tablespoon), those who are following a keto diet should use heavy cream sparingly (8).
Read More: Is Heavy Cream Keto Approved: The Truth And Nothing But The Truth
Half And Half
With half the fat (10 grams) as some heavy creams, half and half offer a creamy texture and rich flavor to coffee without adding too many extra calories. It also contains 7 grams of saturated fat and about 123 calories per 100 grams (5). In most cases, you can replace heavy cream with equal parts of half and half in your recipes.
Almond Milk
Unsweetened almond milk is one of the best substitutes for dairy products since it is low in saturated fats (no more than 1 gram of saturated fat per cup) and contains a good amount of “good” fats. It is also low in calories, about 56 calories per cup (6). This dairy-free milk substitute has a nutty flavor, making it the best choice for coffee that you want to taste like coffee.
Unsweetened Coconut Milk
Unsweetened coconut milk is an excellent keto alternative to milk, but there are only 45 calories and 4.8 grams of total fat (trans fat 0 grams) in one cup (9). However, make sure to choose unsweetened coconut milk since some brands add sugar or sweeteners. Unlike almond milk, this alternative turns out quite creamy when heated, which makes it perfect for hot beverages.
Cashew Milk
Many people like cashew milk as a low-calorie option for their coffee. It is very creamy and rich in vitamins and minerals, especially iron, calcium, and potassium. There are some brands out there that add sugar to make it taste better. But you can always use stevia or another sweetener (see below). It contains only 57 calories per cup, which makes it one of the best choices if you are trying to lose weight while following a keto diet (7).
How To Make Bulletproof Coffee Keto?
There are different variations of this beverage based on preference and diet goals. We give recipes for different versions below.
Basic Keto Bulletproof Coffee (19)
Here’s how to make a simple version of the keto beverage:
Ingredients:
- 1 tbsp MCT Oil
- 2 tbsp Butter
- 12 oz Coffee
Instructions:
- Prepare a cup of coffee using your preferred brewing method.
- Pour coffee into a blender.
- Add butter and MCT oil.
- Blend for 30 seconds.
- Serve.
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High-Protein Keto Bulletproof Coffee (19)
If you’re looking for a protein boost, then here’s a high-protein version of the drink.
Ingredients:
- 1 tbsp Ghee
- 1 scoop collagen peptides
- 2 egg yolks
- Coffee
Instructions:
- Prepare a cup of coffee using your preferred brewing method.
- Pour coffee into a blender.
- Add egg yolks, ghee, and collagen peptides.
- Blend for 30 seconds.
Creamy Keto Bulletproof Coffee (19)
If you prefer a creamier texture and richer taste to your coffee, this recipe is for you.
Ingredients:
- 1 tbsp ghee
- 1 scoop MCT oil powder
- 1/2 tsp salt
- Liquid stevia
- Coffee
Instructions:
- Prepare a cup of coffee using your preferred brewing method.
- Pour coffee into a blender.
- Add ghee, MCT oil powder, salt, and liquid stevia.
- Blend for 30 seconds.
Dessert Bulletproof Coffee (19)
This version is a dessert substitute that works well for those with a sweet tooth.
Ingredients:
- Coconut cream or heavy whipping cream
- Liquid stevia
- Cocoa powder or cinnamon
- Coffee
Instructions:
- Prepare a cup of coffee using your preferred brewing method.
- Pour coffee into a blender.
- Add cream, stevia, and cocoa powder or cinnamon.
- Blend for 30 seconds.
Recipes courtesy: ketoconnect.net
Why Drink Keto Bulletproof Coffee?
There are many benefits of this beverage, including:
Steady Energy
Plain coffee is an energy booster due to caffeine (4). But adding fats to the coffee makes it an energy booster with lasting effects. The fat slows down the rate at which caffeine kicks in and allows you to enjoy the energetic feel for longer.
Less Hunger And More Control Of Appetite
The extra fat in the drink helps you feel fuller for longer, which is great if you want to lose weight. Keto coffee has no carbs and almost no protein, so it’s not going to make you hungry or raise your blood sugar. The recipe doesn’t contain added calories from creamy milk or sugar-laden syrups, just healthy fats and natural flavorings.
Coffee also contains chlorogenic acid, which is believed to have some appetite-suppressing effects (13).
Increase Focus And Clarity
The caffeine in the drink helps fight fatigue, but because it may be absorbed more slowly, it does not give you the shaky feeling that may come with too much coffee. The fats help keep you energized and alert as well, without the jitters of drinking too much coffee.
The MCTs found in coconut oil are converted into ketones by the body, which can improve cognitive function by providing an alternative source of fuel for the brain instead of carbohydrates (1).
Aids Weight Loss
While calories from carbohydrates can easily be stored as fat because they are easy to digest and turn into glucose quickly (which will not help regulate insulin production), healthy fats from Keto Bulletproof Coffee won’t raise the chances of gaining weight, unless you overdo it (3).
This is because your body needs more time to digest fat properly before turning it into usable energy. This energy lasts longer than the quick burst of fuel obtained from carbs. Additionally, it helps with cravings for sweets or sugar, thus making one eat less and stay in ketosis.
Improves Mood
It has a high concentration of fatty acids that may increase serotonin production resulting in feeling happy and having more energy as well as being mentally alert all day long (21).
It may also reduce fatigue by bringing up dopamine levels that make us feel good about ourselves and our accomplishments achieved during the day. Thus making one feel bulletproof or invincible throughout the day without getting tired easily.
Lower Blood Sugar Levels
When you drink Keto Bulletproof Coffee, your body will use the fat for energy. This is because, in ketosis, the body is primarily burning fat for fuel instead of carbohydrates (17), which means lower blood sugar levels.
The Bottom Line
The best way to start the day is with a cup of Keto Bulletproof Coffee. Not only will you feel energized, but it will also give you longer-lasting energy than plain coffee. There are many ways to make this drink, and everyone can find their favorite version. The only rule is that you go for high-quality, keto-friendly ingredients while making this beverage.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- Biochemistry, Ketogenesis – StatPearls – NCBI Bookshelf (2021, ncbi.nlm.nih.gov)
- Bulletproof Coffee Recipe: The Original Keto Coffee with Butter & MCT Oil (2021, bulletproof.com)
- Bulletproof Coffee VS. Regular Coffee: Why People Are Making The Switch (2014, bulletproof.com)
- Caffeine: Cognitive and Physical Performance Enhancer or Psychoactive Drug? (2015, ncbi.nlm.nih.gov)
- Calories in 100 G Half And Half (n.d., nutritionix.com)
- Calories in Almond Milk (n.d., nutritionix.com)
- Calories in Cashew Milk (n.d., nutritionix.com)
- Calories in Tbsp Heavy Cream (n.d., nutritionix.com)
- Calories in Unsweetened Coconut Milk (n.d., nutritionix.com)
- Characterization of Retail Conventional, Organic, and Grass Full-Fat Butters by Their Fat Contents, Free Fatty Acid Contents, and Triglyceride and Fatty Acid Profiling (2017, pubmed.ncbi.nlm.nih.gov)
- Chemical composition and health benefits of coconut oil: an overview (2020, pubmed.ncbi.nlm.nih.gov)
- Cocoa and Chocolate in Human Health and Disease (2011, ncbi.nlm.nih.gov)
- Effects of green coffee extract supplementation on anthropometric indices, glycaemic control, blood pressure, lipid profile, insulin resistance and appetite in patients with the metabolic syndrome: a randomised clinical trial (2018, cambridge.org)
- Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials (2015, pubmed.ncbi.nlm.nih.gov)
- Health Benefits and Chemical Composition of Matcha Green Tea: A Review (2020, ncbi.nlm.nih.gov)
- ISO – About us (n.d., iso.org)
- Ketosis, ketogenic diet and food intake control: a complex relationship (2015, ncbi.nlm.nih.gov)
- Lipid-Lowering Effects of Medium-Chain Triglyceride-Enriched Coconut Oil in Combination with Licorice Extracts in Experimental Hyperlipidemic Mice (2018, pubmed.ncbi.nlm.nih.gov)
- Should You Drink Bulletproof Coffee? 4 Ways To Make It (2021, ketoconnect.net)
- The Effect of Different Amounts of Cinnamon Consumption on Blood Glucose in Healthy Adult Individuals (2015, ncbi.nlm.nih.gov)
- The Relationship between Fatty Acids and Different Depression-Related Brain Regions, and Their Potential Role as Biomarkers of Response to Antidepressants (2017, ncbi.nlm.nih.gov)
