Debunking the health claims of buttery Bulletproof coffee
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Fad diets usually require you to consume a very low amount of fat and calories, but the inventor of Bulletproof Coffee has managed to create an entire weight-loss empire around consuming fat. Maybe that’s why the butter coffee trend has become so popular.
“I’ve been hearing about [Bulletproof Coffee] for about a year now in some form or other,” said Abbey Sharp, a Registered Dietician from Toronto. “Let’s just say, this was the last thing I expected from the diet industry.”
For those who may not have heard of it, Bulletproof Coffee (also called butter coffee) is a bizarre concoction of coffee, grass-fed unsalted butter and MCT (medium-chain triglycerides) oil. This unique beverage has been touted as a weight-loss aid when consumed as a breakfast replacement, even though a single serving can weigh in at a whopping 400 calories. So what’s the deal? Can a daily cup of greasy coffee really help you shed pounds?
On the website for Bulletproof Coffee, founder Dave Asprey claims that Bulletproof Coffee “will keep you satisfied with level energy for 6 hours if you need it” and that by having it for breakfast, you can program your body to burn fat for energy all day.
Sharp says that while there’s a chance that Bulletproof Coffee has some benefits, it’s probably not the magic bullet that people are hoping for.
“Here’s the thing, I see where Asprey was going with this, but the possible metabolism boosting benefits of ingredients like coffee and medium chain fatty acids are surely outweighed by their caloric load,” said Sharp.
Although Asprey dissuades his customers from counting calories, it is something that should be considered before committing to a morning regime of buttery coffee.
This is the scariest diet I have ever seen. It’s a recipe for heart problems, a lethargic metabolism, and dangerous symptoms of low blood sugar and dehydration. I would beg anyone, and everyone, to never even attempt this. – Abbey Sharp, Registered Dietician
Sharp says that one cup of coffee, made with 2 tablespoon of unsalted butter, and 1 tablespoon of coconut oil (a common MCT oil replacement) would have “26 grams of saturated fat per serving.”
Let’s put that number into perspective: According to Sharp, it’s recommended to keep your saturated fat intake below 10 per cent of your daily caloric intake. So, if you’re consuming a 2000-calorie diet, you shouldn’t eat more than 22 grams of saturated fat.
“It’s only 9 a.m., you haven’t eaten anything, and you’re already over the recommended amount with Bulletproof coffee, whoops!” Sharp said.
While Asprey does recommend his own proprietary MCT oils, they don’t have any less saturated fat. One tablespoon of his Brain Octane and XCT oils each has 14 grams of saturated fat – and you still have to add butter to that.
Asprey however remains confident in his product. He encourages his followers to indulge in his dietary recommendations, while fat-shaming those who do not take part. His website is full of phrases like “put on a satisfied look and enjoy the high performance buzz from your creamy mug of Bulletproof Coffee as you watch your chubby, tired coworkers eat low-fat yogurt and twigs for breakfast. “
Despite the fact that Asprey has a loyal following, with more than one million people following his Bulletproof Radio podcast, there seem to be some flaws in his theories. For example, Asprey claims that butter can boost your brainpower, but Sharp says that claim is incorrect.
“I’m a fan of grass-fed butter, because it’s higher [than regular butter] in alpha linolenic acid [ALA] omega 3 fats, said Sharp. “But it seems he’s got his omega 3s mixed up. DHA is associated with brain health, not ALA.”
Sharp admits that there are some health benefits to adding butter to your diet – but the amount you consume is important.
“While recent research has certainly found that saturated fats, like butter, are not as bad for heart health as originally believed, it’s still very important to consume it in moderation,” Sharp explained. “For example, adding a bit to your dinner meal can help you absorb some of the fat-soluble nutrients in your vegetables.”
She even says that if you love the taste of Bulletproof Coffee, you can have it. Just don’t expect it to keep you full all morning.
“If you wanted to try Bulletproof yet balance this out a bit, I would opt for smaller amounts of the fats… maybe just a teaspoon each in your coffee, and then add a bowl of steel cut oats for fibre and energy-boosting carbohydrates, and an egg for protein,” she said.
What she absolutely does not want you to do is follow Asprey’s Bulletproof Rapid Fat Loss Protocol.
This extreme weight-loss system for those who are “currently significantly overweight or obese”, but “have healthy, functioning kidneys and liver” requires participants to drink as much Bulletproof Coffee in the morning as they like, with an extra tablespoon of MCT oil. That’s it for the day. If you get hungry, Asprey recommends having another cup of his coffee or “just eat some butter with pink Himalayan salt sprinkled on it.”
Asprey claims that this intense 5-day diet makes people “feel like rock stars, with even more energy than normal.“
“This is the scariest diet I have ever seen,” said Sharp. “It’s a recipe for heart problems, a lethargic metabolism, and dangerous symptoms of low blood sugar and dehydration. I would beg anyone, and everyone, to never even attempt this.”
Instead, Sharp recommends trying to make small manageable changes to your diet, which will have reliable long-term results. This can include eating balance meals that contain protein, fibre and healthy fats. Some easy meal ideas are Greek yogurt with berries and nuts, a smoothie with almond butter, Greek yogurt and flax, or Sharp’s Baked Banana Almond Oatmeal.
As for Sharp, she might try a Bulletproof Coffee if she has the chance: “Anyone who follows my blog knows that I eat everything. So I would absolutely try it out of curiosity, hoping that at the very least that it would taste delicious. But I definitely wouldn’t skip my workout that day!”
