3 reasons why bulletproof coffee is a bad idea

The coffee is amazing.

The butter is amazing.

Saturated fat is impressive.

There is no doubt about it ... they have been demonized unjustly.

They have been blamed for health problems they really had nothing to do with.

Fortunately, the world is slowly but surely abandoning the old myths of dieting and embracing these foods once again.

However ... it is important to keep in mind that everything in nutrition depends on the dose and the context.

The fact that a little something is healthy does not mean that a whole ton It is healthier, or even safe.

This brings us to the subject in question ... a great trend called bulletproof coffee.

If you do not know what this is, then it is a recipe for a coffee drink that replaces breakfast:

  • 2 cups of coffee

  • 2 tablespoons (at least) of unsalted butter fed grass.

  • 1-2 tablespoons of MCT oil.

  • All mixed in a blender.

This is promoted by Dave Asprey, the man behind the website. Bulletproof Executive.

Bulletproof coffee has become so popular that people around the world have heard it or tried it.

This includes several people I know in real life, people who are not involved in any way in the paleo or low carbohydrate communities.

For the record, I'm a big Fan of butter fed grass, saturated fat and coffee ... separately ... in "normal" amounts.

I have written about all of them before and include them in my diet, every day.

However ... I do not think it's a good idea to consume. abnormally Big doses of them.

Some are good, even downright healthy, but too much could be a problem.

Although I am sure that bulletproof coffee is tasty and can increase energy levels (especially for someone with a ketogenic diet), I think there are some genuine concerns that should be taken into account.

For clarity, what this article is about is the act of replacing your breakfast with coffee, butter and MCT oil.

This article is NOT about the improved "toxin-free" coffee beans, a product sold by Dave and recommended with the bullet-proof coffee recipe.

I'm sure it's a decent coffee, although I do not think the whole mycotoxin issue is backed by science (maybe it will cover it in another publication).

But I'm digressing ... here they are 3 reasons That's why I think bulletproof coffee is a bad idea.

1. You are displacing a highly nutritious meal with something that is low in essential nutrients

In general, it is recommended to consume bulletproof coffee in the morning instead of breakfast.

I'm not at all surprised that this can work ...

Large amounts of fat must effectively kill the appetite for many hours, especially for people who are "adapted to their keto" and who are used to eating a diet low in carbohydrates and high in fat.

This could also provide a lot of energy by raising the levels of ketone in the blood, which will then be available as fuel for the brain.

These benefits are impressive ... but there is a rather obvious drawback here, which is rarely mentioned.

Suppose you are used to eating 3 meals a day (very common). Breakfast, lunch and dinner.

By drinking bulletproof coffee, you are effectively replacing 1 of 3 nutritious meals with something that is low in essential nutrients.

Yes, grass-fed butter contains some liposoluble vitamins (A and K2), CLA and butyrate. They are good things

But the MCT oil is 100% empty calories. It is a refined and processed fat without essential nutrients. It is also as far from the "paleo" as the food can get.

Although bulletproof coffee may contain small amounts of nutrients, it pales completely compared to what you would get from a nutritious breakfast.

Let's try putting these foods in Cron-O-Meter (my favorite food tracker) and see what happens ...

My egg enriched with 4 Omega-3 (fried in 5-10 grams of coconut oil) and 1 apple breakfast provide me with large amounts of nutrients (screenshot):

  • 25 grams of protein.

  • 5 grams of fiber.

  • More than 50% of the recommended daily dose of selenium, phosphorus, vitamin B12, vitamin B2 and vitamin B5.

  • More than 10% of the RDA for every Nutrient except magnesium, manganese and vitamin B3 (niacin).

This breakfast contains 429 calories, with 27 grams of net carbohydrates.

Now let's take a look at the bulletproof coffee: 2 cups of coffee, 2 tablespoons of MCT oil, 2 tablespoons of butter (screenshot):

  • 1 gram of protein

  • 0 grams of fiber.

  • Less than 10% of the recommended daily dose of all nutrients, except vitamin A, vitamin B2 and vitamin B5 (ranging from 22-28% of the recommended daily dose).

The bulletproof coffee provides 441 calories with 0 grams of carbohydrates and 51 grams of fat (80% of which are saturated).

To be fair, I used butter without regular salt for comparison. Cron-O-Meter does not have a list of grass-fed butter, which should be higher in some nutrients (1, 2).

If you are used to eating 3 meals a day, then replace breakfast with bulletproof coffee Reduce the total nutrient load of your diet by one third.

This can not be healthy ... really And certainly not "paleo": Paleolithic humans opted for nutrient density (that's why they were crazy about organ meats).

If you think a multivitamin can solve this problem, think again ... NO multivitamin can replace the thousands of trace nutrients, both known and unknown, that are present in real foods.

Bottom line: If you replace one of your daily meals with a mixture of coffee and fat, you will significantly reduce the total nutrient load of your diet.

2. Saturated fat is good ... but humans did NOT evolve by eating such large amounts

Saturated fat was unfairly demonized.

Recent studies of high quality have shown that it does not cause heart disease (3, 4, 5).

However ... keep in mind that all studies were done on people who use "normal" amounts.

These people did not pour massive amounts of saturated fat into their coffee, they ate it along with other foods.

These fats belong to recipes and should be used to cook or add flavor to dishes. They should be eaten with a meal, not as food.

Humans did NOT evolve by eating (or drinking) such massive amounts of saturated fat.

There are many nutrients that are healthy when consumed in reasonable quantities, but when people begin to consume them in megados, this can cause serious problems.

An example is fructose ... it is "good" when it is found in whole, fibrous and nutritious fruits, but a disaster when consumed in massive amounts of refined sugars (6, 7).

Another example is linoleic acid (the main fat of Omega-6) ... it is healthy when it is found in whole and nutritious nuts, but it is a disaster when it is consumed in massive amounts of vegetable oils (8, 9, 10) .

It is entirely possible that the saturated fat is the same. Healthy in reasonable quantities, but harmful when we start eating massive, unnatural doses that are outside the evolutionary norms.

Of course, all this is just speculation. Perhaps such massive doses of saturated fat are perfectly safe, but they have not been tested ... never ... so they are treading on unexplored territory.

Bottom line: Saturated fat seems to be perfectly safe in "normal" amounts, but the doses contained in bulletproof coffee are much higher than we've ever been exposed to throughout evolution. This can be a problem.

3. There have been some reports of dramatically elevated cholesterol cases due to bulletproof coffee

Since 2002, many studies have been conducted on low carbohydrate and ketogenic diets.

Most of them confirm that the levels of Total and LDL (the "bad") do not increase ... at least not on average (11).

Triglycerides decrease, HDL increases, weight decreases (especially dangerous abdominal fat), along with other beneficial effects for metabolic health.

(Although there seems to be a subset of individuals who see dramatic increases in Total and LDL cholesterol, as well as "advanced" markers such as LDL-p / ApoB).

However ... keep in mind that studies showing the safety and health benefits of low carbohydrate and ketogenic diets did NOT cause participants to drink bulletproof coffee, which is a new phenomenon.

There is without study in bulletproof coffee, either with a low carb diet or not, which shows that it is safe.

I have heard reports of friendly doctors with low carbohydrates who had patients with drastically high cholesterol levels with a low carbohydrate diet and / or paleo ... who also drank bulletproof coffee.

You can read about one of these cases reported by Dr. Karl Nadolsky, professor of endocrinology, here in a story on Med Page Today.

Keep in mind that this is going beyond Total cholesterol and LDL, which we now know are not as accurate as risk factors. These are increases in the number of ApoB and LDL particles, which are much stronger and more precise risk factors (12, 13).

Although these figures are only risk factors ... given how strong their predictive value is, I think this is a legitimate concern.

For the subgroup of people who have cholesterol problems on a low carbohydrate and / or paleo diet, the First What they should do is get rid of the bulletproof coffee. This can only be enough to solve the problem.

There are also many anecdotal reports online of people who have cholesterol problems due to bulletproof coffee. Try searching for "bullet-proof high cholesterol" (without the quotes) in Google and see for yourself.

Bottom line: There have been numerous reports of people having massive increases in cholesterol levels when drinking bulletproof coffee. This includes advanced risk factors such as the number of ApoB and LDL particles.

Should someone drink bulletproof coffee?

Having said all this, I think that bulletproof coffee can work for some people ... especially for people who follow a ketogenic diet.

There are many online testimonials that help people lose weight and increase their energy levels.

If you discover that bulletproof coffee improves your health, well-being and quality of life, it may be worth the drastic reduction in the load of nutrients.

However, this is probably a terrible idea for people who eat a lot of carbohydrates. High carbohydrate content Y high fat content at the same time is a recipe for disaster.

I think to be safe, anyone who drinks bulletproof coffee regularly should measure their blood markers. Maybe you're one of those who respond badly ... the only way to know is to get tested.

At the end of the day, bulletproof coffee may work for some people, but it can be a complete disaster for others. Only you can discover in which group you fall.

Personally, I think it is better to act with caution when adopting a drastic change in diet that has never been tested and is outside the evolutionary norms.

It is better to be sure than to regret it.

Reference: https://www.healthline.com/nutrition/3-reasons-why-bulletproof-coffee-is-a-bad-idea


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