Is it safe to put coconut oil in your coffee? Here are the facts

According to a 2016 poll, 72% of Americans considered coconut oil healthy, yet only 37% of nutritionists agreed. The practice of putting coconut oil in your coffee, popularized by the "bulletproof coffee" trend, raises questions about its safety and efficacy.

Quick Summary

This article provides a balanced overview of the safety of adding coconut oil to coffee, discussing potential health benefits like sustained energy and appetite control, while highlighting risks such as high saturated fat intake and digestive issues. It offers practical advice for consumption.

Key Points

• Start Slow: Begin with a half to one teaspoon of coconut oil to avoid potential digestive side effects like diarrhea and bloating.

• Know the Difference: Coconut oil is not the same as concentrated MCT oil; it contains a blend of fats and provides a less potent energy boost.

• Be Mindful of Calories: A single tablespoon of coconut oil adds about 120 calories to your coffee, which can lead to weight gain if not accounted for.

• Consider Saturated Fat Intake: Coconut oil is high in saturated fat, which can raise LDL ('bad') cholesterol if consumed in excess.

• Blend for Best Texture: For a creamy, non-oily result, use a blender or frother to fully incorporate the oil into the hot coffee.

• Not a Meal Replacement: Bulletproof coffee lacks essential nutrients like protein and fiber, so it should not replace a balanced breakfast.

• Consult a Doctor: Individuals with heart disease, high cholesterol, or gastrointestinal issues should consult a healthcare professional before regular consumption.

Understanding the Coconut Oil in Coffee Trend

The practice of adding fats to coffee is not new, but the modern "bulletproof coffee" trend has propelled coconut oil into the morning routines of many health-conscious individuals. This trend is particularly popular within the ketogenic diet community, where high-fat, low-carb intake is key. The goal is to create a creamy, energizing beverage that promotes feelings of fullness and cognitive function.

The 'Healthy' Fat: MCTs vs. Coconut Oil

One of the primary reasons for adding coconut oil to coffee is its high concentration of medium-chain triglycerides (MCTs). Unlike longer-chain fats, MCTs are more easily digested and transported directly to the liver, where they can be quickly converted into energy or ketones. This process is believed to offer a faster and more sustained energy boost than carbohydrates, without the crash. However, it's crucial to distinguish between MCT oil and coconut oil.

• Coconut Oil: Contains a blend of fatty acids, with only about 54% being MCTs. The majority of this MCT content is lauric acid (C12), which is digested more slowly than the C8 and C10 MCTs found in purified MCT oil. This means coconut oil does not provide the same instant energy boost as concentrated MCT oil.
• MCT Oil: A processed supplement containing a higher concentration of fast-absorbing C8 and C10 MCTs. This makes it a more efficient fuel source for those specifically targeting ketosis and rapid energy production.

Potential Benefits and Drawbacks

Adding coconut oil to coffee has been linked to several potential benefits, primarily due to its MCT content and the combined effects with coffee's caffeine. These include:

• Increased Satiety and Weight Management: The fats in coconut oil can promote a feeling of fullness, which may help reduce overall calorie intake throughout the day.
• Enhanced Energy and Focus: The combination of caffeine and MCTs can provide a prolonged energy lift and improve mental clarity.
• Support for the Ketogenic Diet: For those on a keto diet, coconut oil helps raise ketone levels, aiding in maintaining ketosis.

However, there are significant drawbacks and risks to consider:

• High in Saturated Fat: Coconut oil is over 80% saturated fat. The American Heart Association recommends limiting saturated fat intake to no more than 13 grams per day, roughly equivalent to a single tablespoon of coconut oil. Excessive intake can raise LDL ("bad") cholesterol, increasing the risk of heart disease.
• Calorie-Dense: Just one tablespoon of coconut oil adds approximately 120 calories to your coffee. Drinking this regularly without offsetting the calories elsewhere in your diet can lead to weight gain.
• Digestive Issues: Consuming too much coconut oil too quickly, particularly for those unaccustomed to it, can cause nausea, bloating, and diarrhea.
• Not a Meal Replacement: Replacing a balanced breakfast with coffee and coconut oil can lead to nutritional deficiencies, as it lacks protein, fiber, and many essential vitamins and minerals.

Is it Safe for Everyone? Personal Health Considerations

Ultimately, the safety of consuming coconut oil in coffee depends on individual health, diet, and moderation. While occasional consumption is likely safe for most healthy adults, certain groups should be cautious. Individuals with high cholesterol, heart disease, or certain gastrointestinal issues should consult a healthcare professional before incorporating it into their daily routine. Additionally, those managing diabetes need to ensure consistent carbohydrate intake and should consult a doctor before making major dietary changes like adopting a keto diet.

Comparison Table: Coconut Oil vs. MCT Oil in Coffee

Aspect	Coconut Oil	MCT Oil
MCT Concentration	Approximately 54%, with a high proportion of slower-acting lauric acid (C12).	100% MCTs, typically concentrated C8 and C10 for rapid absorption.
Energy Boost	Slower, more sustained energy release due to slower digestion of fatty acids.	Rapid and efficient energy conversion into ketones.
Digestive Speed	Takes longer to digest than pure MCT oil.	Easily and quickly digested, bypassing some digestive processes.
Saturated Fat	High saturated fat content, around 80%.	Also high in saturated fat, but in a more concentrated form.
Flavor	A mild, subtle coconut flavor can be present, especially with unrefined varieties.	Typically flavorless and odorless, ideal for those who prefer no change to their coffee's taste.
Price	Generally more affordable than pure MCT oil.	More expensive due to the refining process.

How to Safely Try Coconut Oil in Your Coffee

If you're interested in trying this trend, start slowly to see how your body reacts. Begin with half a teaspoon and gradually increase to no more than one to two tablespoons per day. Blending the coffee and oil in a blender or with a frother is the best way to achieve a creamy texture and avoid an oily, separated mess. For many, it is best to view this drink as a high-calorie supplement rather than a complete replacement for a nutritious breakfast.

Conclusion

In moderation, putting coconut oil in your coffee can be safe for most healthy individuals and may offer benefits such as increased energy and satiety, particularly for those on a ketogenic diet. However, its high saturated fat content and calorie density present potential risks, including weight gain and negative effects on cholesterol, if over-consumed. It is not a magical weight-loss cure and should never replace a balanced meal. For those seeking the most efficient keto-boosting benefits, pure MCT oil is a more concentrated option, though it comes at a higher cost. Always listen to your body and consult a healthcare provider if you have any pre-existing health conditions or concerns.

Mayo Clinic Minute: Why the bulletproof coffee trend isn't a heart-healthy choice

Practical Recommendations

1. Start with a small amount to gauge your body's tolerance and prevent digestive discomfort.
2. Use a blender or frother to ensure the oil is properly emulsified and integrated into the coffee.
3. Choose high-quality, unrefined virgin coconut oil for the most potential nutritional benefits.
4. Consider using pure MCT oil if you are strictly following a ketogenic diet and want the most potent ketone-producing effects.
5. Do not use it as a meal replacement, but rather as a supplement to a balanced diet.

Frequently Asked Questions

Does coconut oil in coffee help you lose weight?

Adding coconut oil to coffee can aid weight management by increasing satiety and potentially boosting metabolism, mainly due to its medium-chain triglycerides (MCTs). However, it is not a magic solution; weight loss depends on overall calorie balance and diet.

Why do some people get diarrhea from coconut oil in coffee?

Coconut oil can act as a mild laxative for some individuals, and its high fat content can irritate the digestive system, especially when consumed in large quantities or by those not used to it. Starting with a small amount helps the body adjust.

Is it better to use MCT oil or coconut oil in coffee?

It depends on your goal. If you are targeting a rapid energy and ketone boost, pure MCT oil is more concentrated and effective. Coconut oil is less potent but more affordable, and still provides some MCTs and a subtle flavor.

Can I drink bulletproof coffee every day?

Daily consumption should be approached with caution due to the high saturated fat and calorie content. It is not a complete meal and could negatively impact cholesterol levels or lead to weight gain if over-consumed.

Does adding coconut oil reduce the acidity of coffee?

Coconut oil may reduce the perception of coffee's acidity for some by coating the stomach lining. However, it does not chemically alter the pH of the coffee itself.

How do you mix coconut oil into coffee so it isn't oily?

To get a creamy, well-incorporated texture, it is essential to blend the hot coffee and coconut oil together using a high-speed blender or an immersion blender for about 20-30 seconds. Stirring by hand can leave a separated, oily layer on top.

Are there any people who should not drink coffee with coconut oil?

Yes, individuals with high cholesterol, heart conditions, gallbladder issues, pancreatitis, or certain gastrointestinal sensitivities should be cautious and consult a doctor. It may not be appropriate for those managing diabetes without medical supervision.