Caffeine Content
Bulletproof coffee is made by blending together coffee, butter, and a type of oil known as medium-chain triglyceride (MCT) oil. This combination of ingredients is said to be more nutrient-dense than regular coffee, and is popular among those following a low-carb or ketogenic diet. Its caffeine content varies, depending on the type and amounts of coffee and MCT oil used, but generally ranges from 40 to 150 milligrams per cup. Although this is slightly less than usual for an 8-ounce (240-milliliter) black coffee, the added butter and oil can make the drink more potent, providing a stronger boost of energy and mental clarity.
Time of Day
When it comes to the best time of day to drink Bulletproof coffee, opinions vary widely. Many people prefer to have it in the morning as an alternative to their regular cup of Joe or tea. The additional nutrients and calories can provide a much-needed energy boost. For those who do not drink caffeine regularly, even a small dose of Bulletproof coffee may provide long-lasting effects. On the other hand, drinking Bulletproof coffee too late in the day could interfere with sleep patterns, especially if you are particularly sensitive to caffeine.
Mental and Physical Benefits
In addition to its widely known effects on energy and alertness, Bulletproof coffee may offer benefits for mental and physical health. For example, research suggests that MCT oil, an important component of this type of coffee, may promote weight loss, increase energy expenditure and spare muscle loss during exercise. It also appears to reduce hunger. Drinking Bulletproof coffee with espresso could bring an extra benefit — the beverage appears to reduce the negative mental effects of stress.
Potential Risks
But Bulletproof coffee is not for everyone — and it is important to be mindful of its potential risks. For example, the increased fat content in this type of beverage could lead to digestive upset if not properly digested. In addition, too much caffeine can trigger anxiety, sleeplessness and headaches in some people. Those with existing heart and digestive health conditions should avoid consuming large amounts of MCT oil, which could worsen symptoms.
How to Drink It Safely
To ensure that Bulletproof coffee is consumed without risk, most experts advise that people drink only one cup a day, and adjust the quantity of ingredients to their individual needs. Likewise, be sure to measure the MCT oil and butter, as adding too much can be detrimental. Choose a quality coffee — organic, if possible — and MCT oil of the highest quality. Finally, for those sensitive to caffeine, skip the espresso and substitute it with decaf coffee.
Thinking Beyond Coffee
Be creative and think beyond traditional coffee. Try changing up the ingredients to make a variety of Bulletproof-style beverages. Use different types of oil, such as coconut or avocado, and try adding spices like cinnamon, ginger and turmeric for extra flavor and health benefits. Or, try blending the coffee in combination with a whole-food protein supplement for a post-workout snack.
Pre- versus Post-Exercise
Before working out, you might choose a liquid supplement that is low in calories but contains some fat and protein to keep you fueled. For instance, Bulletproof coffee with a tablespoon of MCT oil and a scoop of protein powder will provide the right balance of carbs, fat and protein to fuel your workout. On the other hand, post-exercise, the combination of coffee and protein will help nourish and replenish your muscles and provide the calories needed for recovery and muscle repair.
Tools and Accessories
Those planning to make Bulletproof coffee should equip themselves with the right tools. A blender is necessary to properly blend the ingredients. Additionally, an electric whisk is helpful for mixing the ingredients quickly and easily. Alternatively, some people prefer to use a manual French press for this type of coffee. Finally, consider investing in a coffee filter, as using one will help keep the coffee grounds out of the finished product.
Healthy Alternatives
For those looking for an alternative to Bulletproof coffee, there are plenty of options available. Caffeinated green tea is a great choice, and it provides a variety of health benefits. Alternatively, try adding other ingredients to your coffee — such as coconut oil, nut butter or cinnamon — to increase its nutrient content. Finally, consider adding some fruit for natural sweetness and flavor.
