Coffee is
one of those beverages that is universally loved. All around the world people
drink it and there are many ways in which coffee is prepared. If you’re on a
keto diet, coffee can still be a great ritual for you. In fact, coffee is one
of the best drinks on a keto diet. If you drink it black or even better: put
the right stuff in it, coffee can be a wonderful start of your day!
In this
article we’ll dive into the world of bulletproof keto coffee. You’ll learn what
it is, what the benefits are, which ingredients to use and how to make it.
We’ll also give you some things to keep in mind when you drink your keto
coffee, to make sure you drink it wisely.
In this
article:
- Keto or bulletproof coffee: what
is it?
- Key ingredients for your keto
coffee
- The 5 benefits of bulletproof
coffee
- Recipe for a great keto
coffee
- 4 keto coffee considerations to
keep in mind
Keto or
bulletproof coffee: what is it?
Bulletproof
coffee, the popular term for keto coffee, was coined by Dave Asprey, who was
also the founder of the Bulletproof Diet. The alternative for coffee became
popular among low-carb and keto dieters and is now widely known around the
world.
Keto coffee
is basically a black coffee that is complemented with butter and MCT oil. The
idea behind keto or bulletproof coffee is that it’s a low-carb alternative for
sugary coffee. At the same time, the healthy fats provide you with the fuel you
need. The fats will also make you feel full, which is why it’s a perfect drink
to start your day or after a period of intermittent fasting.
How does it
taste?
You might
need to get a little used to the taste, especially if you’re used to drinking
coffee with sugar and milk. A bulletproof keto coffee tastes a bit like a
latte, but without the sugar. As milk – which is nothing more than a natural
sugar – and sugar aren’t allowed on a keto diet, you’ll have to learn how to
eat and drink without them anyways, so you better start with this great coffee
keto diet alternative!
Key
ingredients for your keto coffee
Although
tastes differ and everyone likes their coffee in a specific way, we can point
out the basic ingredients that are necessary to make a great keto coffee. As
some of you may like to add an extra component to give your coffee an extra
taste, we’ll also highlight three ingredients to make this possible.
- Black
coffee: You can use any kind of grind and beans, as long as it’s
freshly brewed black coffee. The original Bulletproof Coffee uses organically
grown beans, to make sure it contains the least amounts of toxins possible, but
regular coffee will work as well.
- Butter: Choose preferably
grass-fed butter or ghee, as these are the healthy fats that the keto diet
encourages to eat. Adding these fats to your coffee is an easy way to consume
more of them and they also make the coffee very filling.
- MCT
oil: MCT oil, or medium-chain triglycerides are a keto
favourite. MCT oil is typically made from coconut oil, but you can also find
MCTs in palm kernel oil, whole milk or butter. MCT oil has the unique ability
to travel immediately to your liver, where it boosts ketone production [3].
Several studies also show that MCTs promote fat loss [4].
- Coconut
oil: Instead of MCT oil, you can also use coconut oil in your
keto diet coffee. Adding it to your keto drink helps you stay in ketosis as –
just like MCT oil – it’s loaded with medium chain triglycerides
(MCTs).
- Vary with
Erythritol, Stevia, turmeric or cinnamon: The beautiful thing
about keto coffee is that, just with regular coffee, you can give it a personal
twist. As long as the stuff you add is keto-friendly, the sky is the limit. You
want your coffee to taste sweeter? Add the natural, keto-friendly sweetener
Erythritol. Do you like spicy? Try turmeric or cinnamon! They both have some
great health benefits as well, like reducing inflammation [5][6].
- Blender: This is no ingredient of
course, but it’s important to mix all your keto coffee ingredients together in
a blender. This way, your coffee will become a bit fluffier and creamier. You
can also use a (electric) hand whisk.
- If you don’t have these tools at
hand, or want to make it easy for yourself, you can also opt for one of our
easy instant coffees. Simply add hot
water, shake or stir well and your keto coffee is ready to drink.
SUMMARY
The key
ingredients of keto coffee are black coffee, MCT or coconut oil and grass-fed
butter or ghee.
The 5
benefits of bulletproof coffee
So why
exactly should you add butter and oil to your coffee? Although there’s plenty
of research on the consumption of coffee in general, there are only a few
studies on the specific consumption of keto coffee. Thus, we can’t draw any
formal conclusions on keto coffee as such.
However,
looking at all the key ingredients of bulletproof coffee, we can see why it is
claimed that drinking keto coffee has the following benefits:
- It helps you stay
in ketosis: Keto coffee is packed with butter and MCT oil, which
your liver can use to produce ketones from. So, when you are in a state of
ketosis, drinking a keto coffee fuels your body with healthy fats and thus
helps you stay in ketosis.
- It contributes to
weight loss: As keto coffee is low-carb but high in healthy
fats, it supplies your body with the right ingredients to stay in ketosis. This
means that your body is forced to burn fat for fuel instead of glucose and this
of course contributes to losing weight.
- It helps you feel
full and satisfied: The MCTs and butter in keto coffee give you
a full and satisfied feeling, which can prevent you from overeating or having
cravings.
- It boosts your
energy: The caffeine in keto coffee is a stimulant for your
central nervous system and is known for its ability to increase energy levels
and reduce feelings of tiredness [1].
- Supports mental
clarity: Keto coffee supports your cognitive function and mental
clarity. Some claim that it’s caused by the MCTs in keto coffee, as they are
converted into ketones, which fuel your brain. However, there’s no scientific
evidence for this. There is however evidence to suggest that it’s the caffeine
in coffee which gives a boost in mental clarity and focus [2].
SUMMARY
The
ingredients of keto coffee can help you feel full, contribute to weight loss,
boost your energy and support mental clarity.
Recipe for
a great keto coffee
So far,
you’ve learned what keto coffee is, what the key ingredients are and which
benefits can be ascribed to drinking coffee on keto. As there are endless ways
in which to make a wonderful keto coffee, it’s impossible to give the perfect
recipe for it. However, the basic recipe for a great keto coffee will get you
started. Feel free to give it a personal twist, as long as the ingredients you
use are keto friendly!
Ingredients
for 1 keto coffee:
- 1 cup of freshly brewed coffee
(250 ml)
- 1 tbsp MCT oil
- 1 tbsp grass-fed
butter
- Optionally: 1 tsp of spices like
cinnamon or turmeric
Preparation
- Brew your coffee as normal. If
you like strong coffee, prepare your keto coffee strong as well.
- Put about 250 ml of freshly
brewed coffee in a blender and add 1 tablespoon of Ghee or grass-fed butter and
one tablespoon of MCT oil. You can also use a (electric) hand whisk.
- Optionally you can add spices
like cinnamon or turmeric to your coffee. You can even add other ingredients,
as long as they’re keto friendly.
- Mix it all together until your
coffee is nice and fluffy.
- Enjoy!
Tip:
do not use cow milk in your keto coffee, as it contains too many carbs. Great
low-carb alternatives however are unsweetened nut and seed milks like almond,
macadamia, coconut, hemp or flax milk.
4 healthy
keto coffee tips
Although
keto coffee fits perfectly in a keto diet, there are some facts you need to be
aware of before you kick off.
- Use keto coffee in
moderation: We all know that too much of anything just isn’t
good for anyone. Remember coffee is full of caffeine and you don’t want to
drink it I moderation. If you’re wondering how many carbs are in keto coffee,
then you will be happy to hear that it contains zero net carbs!
- Choose the right
fats: Although healthy fats are at the base of the ketogenic
diet, choose your fats wisely. MCT oil and grass-fed butter are a great choice
for your bulletproof coffee.
- Don’t live off
bulletproof coffees alone: Although some ketonians love keto
coffees, we don’t recommend living only on bulletproof coffees. Remember to eat
your veggies and other foods to give your body all the nutrients, vitamins,
minerals and fibers that you need.
- Sweeteners: Don’t spoil your
sweet tooth with all kinds of sweeteners. A bit of erythritol or stevia will
add some flavor. But try coffee without it and enjoy the real coffee taste
instead.
Conclusion
Keto coffee
or bulletproof coffee can be a great way of kickstarting your day and boosting
your energy, while staying in ketosis. It’s easy to make and there are many
ways in which you can give it a personal twist with spices and other keto-friendly
ingredients. Enjoy and have fun.
