Bulletproof Coffee: Miracle Drink or Just Another Fad?

Bulletproof coffee has gained a cult following in recent years, promising increased energy, improved mental clarity, and even weight loss. But does it live up to the hype? Let's dive into the science and separate fact from fiction.

What is Bulletproof Coffee?

Bulletproof coffee, or butter coffee, is a high-calorie coffee drink with added fat and is intended to replace your breakfast. The term was coined by the creator of the Bulletproof diet, Dave Asprey, and has become exceptionally popular amongst the low-carb or keto diet followers for its claims around weight maintenance, improved cognition, and improved energy. But several cultures around the world have consumed butter coffee/tea for centuries for more energy, especially in high altitude areas such as the Himalayan regions in Nepal and India (1, 2).

How is Bulletproof Coffee Made?

• Coffee: Brewed with low-toxin, high-quality beans.

• Grass-fed Ghee: Unsalted ghee (butter).

• MCT Oil: Medium-chain triglycerides, such as coconut oil.

These ingredients are blended together and served warm or cold, first thing in the morning, replacing your breakfast. Asprey’s theory is that high fat diets reduce insulin-response, curb hunger and leads to weight loss. However, the research supporting this theory, is scarce.

Claimed Benefits VS The Evidence

When researching the claimed benefits of Bulletproof Coffee, three popular claims often popped up:

Boost Energy: The combination of caffeine and MCT oil is said to give you a boost in energy.

It's true that caffeine and MCT oil can increase energy levels. However, this boost is similar to what you’d get from a regular cup of coffee combined with a balanced breakfast. Drinking coffee in the morning can help you feel awake and alert and gives you that boost of energy (3).

Enhance Mental Clarity: The MCT oil is believed to fuel the brain more efficiently than glucose and help heighten cognitive function.

MCT oil can enhance cognitive function, but the evidence is mixed. While some studies suggest a benefit, others find no significant impact compared to other sources of healthy fats.

One randomised cross-over study in 2021 tested Bulletproof Coffee’s ability to improve cognitive function and satiety compared to black coffee (4). No difference was found between black coffee and Bulletproof Coffee in cognitive function.

Support Weight Loss: May promote feeling of fullness and ketosis, bulletproof coffee supposedly aids in burning fat.

Bulletproof coffee can induce ketosis, as MCT oil is easily turned into ketones which the body uses for energy in a state of ketosis (5).

But relying on it alone for weight loss is not a sustainable approach. A well-rounded diet and regular exercise are essential for long-term weight management.

The study mentioned above did find participants who drank the Bulletproof Coffee, which has 250 calories, resulted in feeling fuller for longer, even after 3 hours, compared to the black coffee. This could mean that it helps individuals wanting to manage cravings and overeating around breakfast time to help weight maintenance.

The Bulletproof coffee, as mentioned in the study above, has 250 calories and resulted in individuals feeling fuller for longer, but this was compared to a cup of black coffee which contains ~2 calories, so will inevitably make you feel more hungry.

Adding butter, MCT oil, or coconut oil to coffee will make it more satisfying as you are adding more calories and the fats ability to make you feel fuller. If you are replacing your ~600-800 calorie breakfast with Bulletproof coffee, containing ~250 calories a cup, you can induce weight loss, as you will be in an energy deficit. However, if you are drinking it alongside your normal breakfast, or finding you ‘eat back the calories’ later in the day, you might not lose weight at all.

Miracle Drink or Snake Oil?

While bulletproof coffee provides calories, it is not a complete “meal replacement” where it lacks essential nutrients like protein, fibre, and various vitamins and minerals. It should not replace a regularly eaten, balanced breakfast. You should instead be focussing on building a nutrient-dense diet. Although Bulletproof coffee may benefit people on a ketogenic diet, there is no evidence that drinking it offers benefits beyond eating those individual components as part of a balanced diet.

Bulletproof Coffee is not suitable for everyone. People with certain health conditions, like high cholesterol or heart disease, should avoid the high saturated fat content in bulletproof coffee (6). Always consult a healthcare provider before making significant dietary changes.

Bulletproof coffee can be a part of a healthy diet, but it’s not a miracle drink for overall health. It is high in saturated fats, low in nutrients and can raise cholesterol levels which increases risk of cardiovascular disease. It's essential to maintain a balanced diet and lifestyle for overall well-being. Moderation is key, and it's crucial to listen to your body's needs.

My opinion? It’s just another fad…

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What are your thoughts?

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