The Two Sides of Coffee Oils
When we discuss oils in coffee, we are usually referring to one of two sources: the natural oils intrinsic to the coffee bean itself, and the oils that have become popular additives in diet trends, like MCT oil, coconut oil, or even olive oil. The health implications of these different oils vary significantly, and understanding the nuances is crucial for making informed dietary decisions.
Naturally Occurring Oils: Diterpenes in Unfiltered Coffee
Coffee beans naturally contain oily compounds called diterpenes, primarily cafestol and kahweol. These compounds are responsible for some of the rich flavor and texture in certain coffee preparations. However, they also carry a documented health consideration. Consuming large amounts of unfiltered coffee, such as that made with a French press, Turkish coffee method, or espresso, can increase LDL ("bad") cholesterol levels.
A study referenced by Harvard Health notes that consuming five to eight cups of unfiltered coffee per day could significantly raise LDL cholesterol. This effect is largely negated when using a paper filter, which effectively traps these oil molecules. Therefore, for individuals with cholesterol concerns, opting for filtered coffee brewed with a drip machine or pour-over method is a simple way to minimize this risk.
Added Oils in Trendy Coffee Drinks
In recent years, the practice of adding oils to coffee has gained significant traction, especially within the ketogenic and wellness communities. The two most common types are saturated fats (MCT oil, coconut oil) and unsaturated fats (olive oil).
Bulletproof Coffee and Its High-Fat Additives
Bulletproof coffee, a popularized drink featuring coffee blended with medium-chain triglyceride (MCT) oil and grass-fed butter, emerged as a meal replacement for ketogenic dieters. Proponents claim it provides sustained energy, enhanced focus, and satiety. However, the evidence supporting these specific benefits over and above plain coffee is limited, and experts caution about several potential drawbacks.
- High Saturated Fat and Calories: Bulletproof coffee is extremely high in saturated fat and calories. A single serving can contain 230 to 500 calories, largely from butter and MCT oil. This can lead to weight gain if not properly accounted for in one's overall diet. Moreover, high intake of saturated fat may raise LDL cholesterol in some individuals, despite claims to the contrary.
- Digestive Distress: Adding large amounts of MCT or coconut oil, especially when first starting, can cause significant gastrointestinal discomfort, including cramping, bloating, and diarrhea.
- Nutrient Deficiency: Replacing a traditional, nutrient-dense breakfast with bulletproof coffee can lead to a significant reduction in overall micronutrient intake, as the drink lacks essential vitamins, minerals, and protein.
Olive Oil in Coffee
More recently, olive oil, a cornerstone of the Mediterranean diet, has found its way into coffee (dubbed "Oleato"). Unlike butter and coconut oil, extra virgin olive oil is rich in heart-healthy monounsaturated fats and antioxidants. This offers a more favorable lipid profile, with studies linking its consumption to improved cardiovascular health and reduced inflammation.
However, potential downsides still exist:
- Added Calories: Just like with other added fats, olive oil increases the caloric load of your coffee, with one tablespoon containing around 119 calories.
- Digestive Effects: In excessive amounts, olive oil can also cause digestive issues, including a laxative effect.
Navigating Your Coffee Choices
For those concerned about the health effects of oils in their coffee, a strategic approach is best. Here are some options depending on your priorities:
- Prioritize a Balanced Breakfast: Instead of using a high-fat coffee as a meal replacement, opt for a balanced breakfast that includes protein, fiber, and micronutrients. Enjoy your coffee as a separate beverage.
- Moderate Your Intake: Whether consuming unfiltered coffee or adding healthy fats like olive oil, moderation is key. Small amounts are less likely to cause adverse effects.
- Start Slowly with Added Oils: If you wish to experiment with MCT or coconut oil, begin with a very small amount (e.g., 1 teaspoon) and gradually increase as your digestive system adapts.
- Choose Filtered Over Unfiltered: To avoid the cholesterol-raising diterpenes, use a paper filter when brewing your coffee.
| Feature | Unfiltered Coffee Oils | MCT/Coconut Oil | Olive Oil |
|---|---|---|---|
| Primary Fat Type | Diterpenes (Cafestol, Kahweol) | Medium-Chain Triglycerides (Saturated) | Monounsaturated Fat |
| Cholesterol Impact | Can raise LDL cholesterol with high intake | Can raise LDL cholesterol in some; effect varies | Can lower LDL and increase HDL |
| Energy Source | No direct energy source | Rapidly converted to ketones for energy | Slows caffeine absorption for sustained energy |
| Calorie Content | Negligible | High calorie-density | High calorie-density |
| Digestive Effect | Can irritate the stomach lining in some | May cause cramps, bloating, diarrhea | May cause digestive issues in large doses |
| Best For | Casual drinkers without cholesterol issues | Individuals on ketogenic diets under medical supervision | Those seeking heart-healthy fats and antioxidants |
Conclusion
So, are oils in coffee bad for you? The answer is not a simple yes or no. Naturally occurring diterpenes in unfiltered coffee can pose a risk to cholesterol levels for heavy drinkers, but this is easily solved with a paper filter. Adding saturated fats from MCT or coconut oil introduces a high-calorie load and potential for elevated cholesterol and digestive upset, though it can benefit those on specific, medically supervised diets. On the other hand, a small amount of heart-healthy olive oil can add benefits, but also adds calories. Ultimately, the best approach is to consider your individual health goals, consume all types of fats in moderation, and choose a preparation method that aligns with your wellness needs. For most, a simple filtered coffee with a well-balanced breakfast is the safest and most nutritious route.
Harvard T.H. Chan School of Public Health on unfiltered coffee
