What is the oil you put in your coffee: A Guide to MCT, Coconut, and Olive

Statistics show adding fats to coffee has gained significant traction, especially within the keto community, leading many to ask what is the oil you put in your coffee. This article explores the most common types, their unique benefits, and how to incorporate them into your daily ritual.

Quick Summary

The practice of adding oil to coffee involves using ingredients like MCT oil, coconut oil, or olive oil to provide sustained energy, enhance mental clarity, and increase satiety for those on low-carb or ketogenic diets.

Key Points

• MCT Oil: A concentrated fat source from coconuts that provides rapid, clean energy by converting to ketones, ideal for keto followers.

• Coconut Oil: A natural source of MCTs that adds a tropical flavor, creamy texture, and promotes satiety, though less potent than pure MCT oil.

• Olive Oil: Offers heart-healthy monounsaturated fats and antioxidants, popularized by Starbucks, which creates a velvety texture and unique taste.

• Sustained Energy: All three oils slow caffeine absorption, providing a smoother, more prolonged energy boost that helps avoid the typical post-caffeine crash.

• Caloric Consideration: Adding oil to coffee increases calorie intake, so moderation is key for managing weight, as it is not a magic bullet for weight loss.

• Emulsification is Key: Blending with a high-speed blender is necessary to properly emulsify the oil into the coffee and prevent it from separating.

What is the Oil You Put in Your Coffee? The Popular Choices

Many different oils can be added to coffee, each offering distinct properties and flavors. The most popular choices are MCT oil, coconut oil, and olive oil, each serving a different purpose, from providing quick energy to enhancing flavor and offering heart-healthy fats. The practice gained mainstream attention with the rise of the ketogenic diet and 'Bulletproof' coffee.

MCT Oil: The Concentrated Powerhouse

MCT stands for Medium-Chain Triglycerides, a type of saturated fat that is processed differently by the body compared to longer-chain fats. MCT oil is typically a concentrated extract from coconut or palm oil.

• Quickly Absorbed: The shorter chain length of MCTs means they are rapidly absorbed and sent directly to the liver, where they can be quickly converted into energy (ketones) rather than being stored as fat.
• Flavorless: Most MCT oils are virtually tasteless and odorless, making them an ideal additive for people who don't want to alter the flavor of their coffee.
• Keto Favorite: For those on a ketogenic diet, MCT oil is a staple ingredient for boosting ketone levels and providing a fast, clean energy source.

Coconut Oil: The Natural, Flavorful Option

Coconut oil is a natural source of medium-chain triglycerides, although not as concentrated as pure MCT oil. It also contains other fats, notably lauric acid (C12).

• Creamy Texture: Coconut oil adds a tropical aroma and a subtle sweetness that naturally enhances the flavor of coffee, creating a creamy, rich consistency when blended.
• Less Potent: Since it is not 100% MCT, coconut oil doesn't provide the same rapid energy boost as pure MCT oil. However, it still offers many of the same benefits, such as promoting satiety.
• Natural Source: For those who prefer a less processed option, high-quality organic extra-virgin coconut oil is an excellent choice.

Olive Oil: The Heart-Healthy Newcomer

The idea of adding olive oil to coffee gained recent popularity, notably with Starbucks' 'Oleato' line of beverages. This practice is inspired by a Mediterranean tradition and offers benefits beyond just energy.

• Heart-Healthy Fats: Extra-virgin olive oil is rich in monounsaturated fats and antioxidants, which are known to improve cardiovascular health.
• Unique Flavor: Depending on the quality of the olive oil, it can impart a nutty or slightly fruity flavor to your coffee, along with a velvety texture.
• Antioxidant Boost: Like coffee, olive oil is packed with antioxidants, providing a double dose of anti-inflammatory benefits in one cup.

Benefits of Adding Oil to Your Coffee

Beyond just flavor, incorporating a healthy oil into your morning coffee can provide several functional advantages.

Sustained Energy and Focus

Adding a fat source to coffee helps to modulate the effect of caffeine. Instead of a rapid energy spike followed by a crash, the fats slow down the absorption of caffeine, leading to a more sustained and stable energy release throughout the morning. MCT oil, in particular, provides an additional fuel source for the brain, enhancing mental clarity.

Increased Satiety and Weight Management

The presence of healthy fats in your coffee can help you feel full for longer, which can help curb appetite and reduce snacking between meals. This can be particularly beneficial for those practicing intermittent fasting or following a ketogenic diet.

Supports Ketosis on a Keto Diet

For individuals on a ketogenic diet, MCT oil is a valuable tool. It is efficiently converted into ketones, which the body and brain use for fuel in the absence of carbohydrates. This helps maintain a state of ketosis, promoting fat-burning.

Comparison of MCT, Coconut, and Olive Oil for Coffee

Feature	MCT Oil	Coconut Oil	Olive Oil
MCT Concentration	100% (primarily C8 and C10)	~54% (mostly C12)	None (contains monounsaturated fats)
Energy Source	Rapid, concentrated energy from ketones	Quick energy from MCTs, less concentrated than pure MCT oil	Sustained energy from slower-digesting fats
Flavor	Neutral, virtually tasteless	Adds a distinct tropical, creamy flavor	Adds a nutty or fruity note
Consistency	Liquid at room temperature	Solid below 76°F (24°C)	Liquid at room temperature
Key Benefit	Pure, fast-acting energy and ketosis support	Natural, flavorful, and creamy texture	Antioxidant-rich and heart-healthy

How to Make Your Coffee with Oil

To create a creamy, emulsified coffee with oil, blending is key to prevent separation. Here is a simple recipe for a basic 'Bulletproof' style brew.

• Ingredients:

  • 1 cup freshly brewed hot coffee
  • 1 tablespoon MCT oil or coconut oil (start with 1 teaspoon and increase gradually)
  • 1 tablespoon grass-fed butter or ghee (optional, for extra creaminess)

• Instructions:

  1. Brew your coffee as you normally would.
  2. Pour the hot coffee into a blender.
  3. Add the oil and butter/ghee (if using).
  4. Blend on high for 20-30 seconds, or until the mixture is frothy and resembles a creamy latte. Pour into a mug and serve immediately.

Risks and Precautions

While adding oil to coffee can be beneficial, it's important to consider some potential downsides.

High Calorie Content

Adding a tablespoon of any oil to your coffee adds over 100 calories. If you are not mindful of your overall calorie intake, this could lead to unintended weight gain. It is not a magic bullet for weight loss but a tool to be used consciously.

Digestive Issues

Some individuals, especially those new to adding oil to coffee, may experience digestive discomfort. Starting with a smaller amount (e.g., 1 teaspoon) and gradually increasing the dosage can help your body adjust and minimize issues like bloating or diarrhea.

Saturated Fat Intake

Both MCT and coconut oil are high in saturated fats. While the effect on cholesterol is debated and can vary, it is important to be aware of your total daily intake, especially if you have concerns about heart health or high cholesterol. Consult your doctor if you have any health conditions.

Conclusion: Is Oil in Your Coffee Right for You?

The answer to "what is the oil you put in your coffee" and whether it's right for you depends on your individual health goals. For those seeking sustained energy and enhanced mental focus, MCT oil is a powerful and concentrated option. Coconut oil offers a natural, flavorful alternative that provides a moderate boost, while olive oil introduces heart-healthy fats and a unique taste profile. While the benefits can be significant, remember to moderate your intake to account for the increased calories and potential digestive effects. By choosing the right oil and blending it correctly, you can create a satisfying and functional addition to your morning routine. For further reading, explore the detailed analysis of adding olive oil to coffee from Verywell Health.

Frequently Asked Questions

Is MCT oil the same as coconut oil?

No, while MCT oil is often derived from coconuts, it is a highly concentrated extract of the medium-chain triglycerides, making it a more potent and rapidly absorbed energy source than standard coconut oil.

What is Bulletproof coffee?

Bulletproof coffee is a specific recipe that combines freshly brewed coffee with grass-fed butter (or ghee) and MCT oil. The ingredients are blended to create a creamy, frothy, and high-fat beverage.

How do you add oil to coffee without it separating?

The most effective method is to use a high-speed blender or an immersion blender. Blending for 20-30 seconds ensures the oil emulsifies evenly into the coffee, creating a smooth and creamy texture.

Can I use regular olive oil in my coffee?

It is recommended to use high-quality extra virgin olive oil (EVOO). EVOO is less processed and retains more nutrients and a better flavor profile, giving your coffee a more refined taste.

Does adding oil to coffee help with weight loss?

Oils can increase satiety, helping you feel full for longer and potentially reducing overall calorie intake. However, oil itself is calorie-dense, so it must be used in moderation and as part of a calorie-conscious diet to aid in weight management.

Can adding too much oil to coffee cause digestive problems?

Yes. A high intake of oil, especially when first starting, can lead to digestive issues like bloating, stomach upset, or diarrhea. It is best to start with a small amount, like one teaspoon, and gradually increase it.

Can drinking coffee with oil raise my cholesterol?

Coffee itself contains compounds called diterpenes (cafestol and kahweol) that can raise cholesterol, especially in unfiltered brews. The oil you add can also contain saturated fats. People concerned about cholesterol should use filtered coffee and consult a doctor.