I’m sure you’ve been hearing all the buzz about butter coffee (no pun intended 😜), but you might be wondering if it’s true and why. It’s a growing trend in the nutrition world, and there’s good reason (and science) behind it!
First off, what is butter coffee?
Butter coffee a blended coffee beverage that contains some essential components: fat and protein. Coffee on its own contains some nutritional benefits, but has more negative side effects when consumed in excess. Butter coffee is basically taking something average (coffee), adding more nutrition, and turning it into an everyday nutritional supplement. One a day is plenty!
The primary ingredients are coffee, butter, either coconut or MCT oil and protein in the form of whey or collagen. All blended together for a frothy, creamy, delicious morning bevvie!
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Why is butter coffee good for you?
So many reasons! Its origins lie in the ketogenic diet, which is a high-fat, low-carb diet designed to fuel your metabolism and burn more fat. When your body goes into ketosis, it means you don’t have enough glucose to burn for energy (which you starve out by eating no carbs or sugar) and therefore your body burns stored fats instead.
By drinking butter coffee first thing in the morning, you’re jump starting your metabolism for the day and training your body to consistently burn fat. Because of the high caloric content, you won’t feel hungry for a big breakfast. Butter coffee is most effective when consumed on an empty stomach, and you’ll get better results if you wait an hour or so to eat.
When I first started drinking butter coffee on a regular basis, the results were pretty immediate. I noticed more energy throughout the day, better digestion, stronger workouts and I shed a few pounds without changing anything else – amazing!
Coffee by nature is highly acidic, which is harsh on your stomach lining and can cause digestive troubles. Eating acidic foods isn’t good for you in general, especially first thing in the morning. By adding fat (butter and coconut or MCT oil) to your coffee, you lower the acidity and create a buffer for your delicate stomach lining. The fat also helps to slow caffeine absorption –like making it time-released!
The full, energized feeling you get from butter coffee also comes from the addition of protein, giving your body an added boost. This is what makes it acceptable as a breakfast substitute (although, it’s not entirely a substitute since you will most likely need to eat something before lunch). Think of butter coffee as supplemental to your breakfast – adding protein makes it heartier and more nutritious.
I’ll also touch on the use of adaptogenic herbs since they’re a must for me.
The Ingredients ☕️
Depending on who you ask, you will get different answers for this. The good news is it’s up to you! You can easily modify butter coffee to be vegan, lighter, heavier, adaptogenic or more flavorful. I’m hooking you up with some of my favorite recipes!
The essential ingredients I use in my butter coffee (in addition to coffee) are collagen protein, grass-fed butter, MCT oil, adaptogenic herbs and a touch of maple syrup for sweetness. You can, of course, use whey protein instead of collagen or coconut oil instead of MCT oil (liquified coconut aminos). If you’re vegan you can skip the grass-fed butter and just use coconut oil instead!
Also, for a low- or no-caffeine option, you can always substitute coffee with tea – any kind you like!
Yes, everything you’ve heard is true! Collagen boosts the elasticity of your hair, skin and nails, but it’s not an overnight miracle drug. Meaning, you won’t wake up the next day looking 5 years younger. It’s one of the best anti-aging supplements, but it’s all about longevity. Regularly incorporating collagen into your diet will promote graceful aging over time, similar to how staying hydrated keeps your skin looking glowly and youthful. Why I really love collagen is for it’s gut-healing properties. Collagen is necessary for a healthy gut lining, and if you struggle with digestion or absorption issues, incorporating it regularly can help repair your gut lining and heal GI issues. I recommend Vital Proteins or Bulletproof.
MCT or Coconut Oil
Medium-chain triglycerides are fatty acids found in both coconut oil and palm oil. They are an incredibly healthy source of fat and are easy to digest, provide long-term, sustained energy, support gut health, boost your immune system and support healthy hormones. If you’re going to use MCT oil, make sure it’s derived from coconut oil rather than palm oil, as it’s a cleaner source of fat. You can use coconut oil instead and get many of the same benefits. MCT oil is liquid and clear at room temperature, unlike coconut oil, which is solid at room temp. Onnit and Bulletproof are both great brands!
Contrary to what you may have learned about butter being bad for you, it’s actually one of the healthiest sources of fat! I always recommend butter for cooking, as it has a high heat tolerance and maintains its nutrient properties (unlike olive olive oil, which actually isn’t so great to cook with!). Of course, because of the toxic amount of hormones and antibiotics given to industrial cows (not to mention how poorly they’re treated), you definitely want to buy grass-fed butter. It’s a much healthier, more humane and responsible choice. I love Kerrygold, which is available at most grocery stores! Grass-fed butter is anti-inflammatory, an excellent source of Vitamin A and vital cholesterol, supports heart health, boosts your energy and stabilizes your appetite. Spreadable butter (butter/oil blends) and margarine are completely toxic and something you want to avoid. For my vegan friends, you can omit this ingredient in your butter coffee!
Adaptogens are botanical herbs that help your body adapt and respond to stress, boost your immune system, improve your energy and help maintain homeostasis in your body. Adaptogens decrease your cellular sensitivity to stress, whether it’s physical, mental or emotional – so cool! I highly recommend adding them to your diet. Most come in a powdered form and you can find them in the supplement section of your local health food store (or order from Amazon). Here are some of my favorites:
- Cordyceps Mushroom
- Reishi Mushroom
- Lion’s Mane Mushroom
- Chaga Mushroom
How To Make It
You can have your butter coffee (or tea) hot or cold, but it will be easiest to make hot. All you have to do is brew your coffee, put it in the blender with all other ingredients and blend for about 3 seconds. You will love the creaminess and richness you get from the butter, coconut/MCT oil and collagen – no dairy necessary!
If you prefer to have it cold, I recommend buying cold-brewed coffee. It’s naturally less acidic and packs a stronger caffeine punch! In this case, you’ll need to melt the butter and/or coconut oil before blending, or you can just use MCT oil on its own.
Blend your choice of ingredients in a regular or single-serve blender for about 3 seconds to enjoy a creamy, frothy, indulgent breakfast treat! Trust me when I say once you start, you’ll never go back. 😘
Download my favorite, nutrient-dense butter coffee recipes here!