Should You Add Butter To Your Coffee? Here Are The Pros & Cons

We reached out to experts to explore where butter coffee came from, how it can impact your health, and whether or not it's worth a try.

Its recent resurgence may be thanks to American entrepreneur David Asprey, who visited Tibet in 2009 and "came home a believer in the physical and mental benefits of drinking coffee with yak butter," Cutting-Jones says. Once he was back in the United States, Asprey developed his recipe for Bulletproof coffee made with coffee, MCT oil, and butter, launching the trend throughout the Western world.

Bulletproof Coffee is a brand of pre-made butter coffee. The company now also sells other coffee products and supplements. A version of the basic Bulletproof recipe can be re-created at home using MCT oil, coffee, and unsalted butter (snag a recipe below).

In fact, each tablespoon of butter packs in about 11.5 grams of fat2, 55% of which is saturated fat. Butter is also high in calories and vitamin A, an essential nutrient needed to keep your eyes healthy and enhance your immune system3. In butter coffee, butter is usually paired with MCT oil4, a type of saturated fat derived from coconut oil.

While there haven't been many studies on butter coffee specifically, its individual ingredients have been linked to some health benefits. Here, we take a closer look at what the science says: 

In one of the only studies to look at Bulletproof coffee specifically, trading black coffee for Bulletproof coffee made with MCT oil and ghee enhanced feelings of fullness6 and reduced prospective food consumption after three hours. Research also shows that MCT oil could slow the emptying of the stomach7, leading to less food intake later in the day.

On the other hand, not all research has been quite as promising, and studies in humans are still pretty scant. Furthermore, the 2021 study6 mentioned earlier showed that coffee combined with MCT oil and ghee offered no additional benefits over regular coffee for cognitive performance.

Still, more research is needed to evaluate how caffeine and MCTs may affect energy levels when combined.

Although some swear by the potential health benefits of butter coffee, it definitely does have a few drawbacks. Below are some of the key downsides to consider:

While there is some evidence that its high-fat content could suppress hunger and keep you feeling full between meals, the extra calories can stack up pretty quickly, especially if you're drinking a cup or two each day. If you're not making any other changes to your diet to balance out your calorie intake, this could lead to weight gain over time.

The high-fat content in butter coffee can be difficult to digest, causing issues like bloating, gas, nausea, and diarrhea, especially if you're not used to consuming large amounts of fat with your morning meal. This may be even worse for those with digestive issues, as some studies suggest that going overboard on fat intake could worsen symptoms of indigestion16.

Therefore, if you have a history of heart disease or have high cholesterol levels, be sure to check in with your doctor before making butter coffee a staple in your daily diet.

Curious to try the brew? Whipping up a cup of butter coffee is easy and requires just a few simple ingredients. Here's how to get started:

Some people recommend opting for grass-fed butter, which tends to be higher in certain nutrients, including heart-healthy omega-3s18. You can also swap butter for ghee, which is lower in lactose19, a milk sugar that may be difficult to digest.

While using a blender can ensure a more smooth and even consistency, it's not a must-have for making butter coffee. If you don't have a blender, other kitchen gadgets like a milk frother or food processor can also do the trick. Alternatively, simply add all your ingredients to a Mason jar, seal the lid tight, and give it a vigorous shake to mix everything together.

However, note that coffee may slightly increase insulin production20, meaning it might not be suitable for a super-strict fast. To minimize its effects on blood sugar levels, be sure to skip the sugar packets, flavored syrups, or other sweeteners to keep it completely carb-free.

If you're following a high-fat or ketogenic diet, butter coffee might be worth a try. Poff points out that both butter and MCT oil are high in fat and can help those following these diet plans reach their macronutrient goals. Additionally, one small study found that combining caffeine with MCT oil could drive up ketone production, meaning that it could actually help ease your transition into ketosis.

When mindbodygreen's Health & Sustainability Director Emma Loewe tried her hand at making butter coffee, she was pleasantly surprised by the flavor.

Word to the wise: If you're new to butter coffee, start with a small glass to see how your body reacts. Loewe noted that drinking a whole mug gave her an upset stomach.

However, whether or not butter coffee has staying power past the current high-fat keto craze remains up for debate. "I think Bulletproof coffee is probably a fad," says Cutting-Jones. "But to those who enjoy the rich taste of butter in their coffee without expecting it to be a panacea for all their health issues, I raise a mug!"

Coconut oil is high in saturated fats and contains MCTs, so it may offer some of the same health benefits as butter coffee. However, unlike MCT oil, coconut oil21 also contains some long-chain triglycerides, which aren't associated with the same health-promoting properties. Plus, keep in mind that it can be a bit harder to blend and could add a subtle coconut-like flavor to your coffee.

However, unlike butter coffee, coffee made with milk or cream can increase your intake of carbs, especially if you're adding more than a splash or so. These varieties of coffee can increase blood sugar levels slightly, meaning they may not be a good fit if you're fasting or on a strict keto diet.

Looking for an alternative way to rev up the benefits of your black coffee? These preparations all show promise:

If butter coffee isn't your style, try experimenting with other mix-ins like collagen, turmeric, or cinnamon. Alternatively, give other healthy drinks like green tea, black tea, or matcha a shot instead.