¿Debería añadir mantequilla a su café?

¿Debería añadir mantequilla a su café?

Butter has found its way into coffee cups for its purported fat-burning and mental clarity benefits, despite many coffee drinkers finding this non-traditional.

You may wonder if adding butter to your coffee is healthy or just another trend driven by false claims.

This article provides evidence-based information on the potential health benefits and risks of adding butter to your coffee, so you can decide if you want to give it a try.

Butter coffee vs. Bulletproof coffee

Butter coffee is a drink consisting of brewed coffee, unsalted butter, and medium-chain triglycerides (MCTs), an easily digested type of fat.

It’s similar to Bulletproof coffee, which was developed by an entrepreneur named Dave Asprey.Asprey’s Bulletproof coffee uses a specific type of coffee bean, a liquid high in MCTs, and grass-fed, unsalted butter.

Butter coffee is a do-it-yourself (DIY) version of Bulletproof coffee that doesn’t require special coffee beans or MCT oil.In fact, any coffee with unsalted butter and coconut oil, which is a good source of MCTs, will work.

Butter coffee is often consumed in place of breakfast by those following a keto diet, which is high in fat and low in carbs.

Here’s how to make butter coffee:

Summary Butter coffee is a DIY version of the branded beverage Bulletproof coffee.You can make it using ingredients from your local grocery store.Butter coffee is often used to replace breakfast by people following a keto diet.

Butter coffee nutrition

A standard 8-ounce (237-ml) cup of coffee with 2 tablespoons of both coconut oil and unsalted butter contains :

  • Calories: 445
  • Carbs: 0 grams
  • Total fat: 50 grams
  • Protein: 0 grams
  • Fiber: 0 grams
  • Sodium: 9% of the Reference Daily Intake (RDI)
  • Vitamin A: 20% of the RDI

Nearly 85% of the fat in butter coffee is saturated fat.

Although some studies have linked saturated fat to an increase in risk factors for heart disease, such as high LDL cholesterol, research suggests that saturated fat doesn’t directly lead to heart disease .

Nonetheless, the amount of saturated fat in butter coffee is excessively high for just one serving.

Research shows that replacing some of the saturated fats in your diet with polyunsaturated fats can lower your risk of heart disease.Foods high in polyunsaturated fats are nuts, seeds, and fatty fish like salmon, mackerel, herring, or tuna .

Aside from its high fat content, butter coffee contains other important nutrients, namely vitamin A. Vitamin A is a fat-soluble vitamin that’s necessary for skin health, immune function, and good vision .

Although butter coffee also contains minute amounts of calcium, vitamins K and E, and several of the B vitamins, it’s not a good source of these nutrients.

Summary Butter coffee is high in calories and dietary fat.It’s a good source of vitamin A, but it’s not a good source of other nutrients.

Myths vs. facts

Many people swear by butter coffee, claiming that it provides lasting energy, boosts mental clarity, and supports fat loss by suppressing hunger.

Also, while there’s no evidence to suggest that butter coffee can help you reach a state of ketosis quicker, it can provide additional fuel in the form of ketones for those in ketosis.Still, it may not raise your blood ketone levels any more than eating MCT oil alone.’, “

Although no studies have directly examined the potential health benefits or risks of the beverage, it is possible to make assumptions based on current research.

Hunger

Proponents of butter coffee claim that it suppresses hunger and helps you lose weight by helping you eat less.

Butter coffee contains a large amount of fat, which slows digestion and may increase feelings of fullness .

Specifically, the coconut oil in butter coffee is a rich source of MCTs, a type of fat that may promote feelings of fullness more than the long-chain triglycerides (LCTs) found in other high-fat foods like oils, nuts, and meat .

For example, one study found that men who ate a breakfast containing 22 grams of MCT oil for 4 weeks consumed 220 fewer calories at lunch and lost more body fat than men who ate a breakfast high in LCTs .

Studies have also reported reduced hunger and greater weight loss in people following low-calorie diets with the addition of MCTs, compared to the addition of LCTs.However, these effects appear to diminish over time .

Adding MCTs to a reduced-calorie diet may improve feelings of fullness and promote short-term weight loss when used in place of LCTs.Yet, there’s no evidence that just adding MCTs to your diet without making other dietary changes will promote weight loss .

Energy

Butter coffee is believed to provide steady, long-lasting energy without a blood sugar crash.In theory, since fat slows digestion, the caffeine in the coffee is absorbed slower and provides longer-lasting energy.

While it’s possible that the fat from butter coffee may slow the absorption and prolong the effects of caffeine, the effect is likely insignificant and unnoticeable .

Rather, the MCT oil is likely responsible for the purported long-term, energy-boosting effects of butter coffee.Given their shorter chain length, MCTs are rapidly broken down and absorbed by your body .

This means they can be used as an instant energy source or turned into ketones, which are molecules produced by your liver from fatty acids that can help boost energy levels over a longer period.

Mental clarity

Butter coffee is said to boost mental clarity and improve cognitive function.

If you’re following a keto diet, your liver converts MCTs into ketones.These ketones are a key source of energy for your brain cells .

Although the utilization of ketones by your brain has been shown to benefit some neurodegenerative diseases like Alzheimer’s and Parkinson’s, there’s no evidence to suggest that MCTs as a source of ketones enhances mental clarity .

Rather, there’s evidence to suggest that the caffeine in coffee is what’s responsible for the purported boost in mental focus and alertness experienced after drinking butter coffee .

Summary The MCTs in butter coffee may help promote fullness and aid weight loss when used with a calorie-restricted diet.Also, the caffeine and MCTs in butter coffee may help boost your energy and focus.That said, more research is needed.”, ‘

Los inconvenientes del café con mantequilla

Es importante señalar que el café con mantequilla no es una forma equilibrada de comenzar el día.

Al sustituir un desayuno nutritivo por el café con mantequilla se desplazan muchos nutrientes importantes. Además, tomar la bebida además de un desayuno típico probablemente añada un número significativo de calorías innecesarias.

Dado que todas las calorías de la bebida provienen de la grasa, se pierden otros nutrientes saludables como las proteínas, la fibra, las vitaminas y los minerales.

Dos huevos revueltos con espinacas, junto con media taza (45 gramos) de avena con linaza y bayas, es una comida más nutritiva que le hará más bien a su energía y a su salud en general que una porción de café con mantequilla.

La alta cantidad de grasa en el café con mantequilla también puede causar malestar estomacal y otros problemas gastrointestinales como distensión y diarrea, especialmente si usted no está acostumbrado a consumir altas cantidades de grasa.

Además, el café con mantequilla contiene una cantidad significativa de colesterol.afortunadamente, el colesterol dietético no afecta mucho los niveles de colesterol de la mayoría de las personas.Afortunadamente, el colesterol dietético no afecta mucho a los niveles de colesterol de la mayoría de las personas.

Dicho esto, aproximadamente el 25% de las personas se consideran hiperresponsables al colesterol, lo que significa que los alimentos altos en colesterol elevan significativamente su colesterol en la sangre.

Para aquellos que se consideran hiperresponsables, puede ser una buena idea renunciar al café con mantequilla.

Resumen Al optar por el café con mantequilla en lugar de un desayuno nutritivo y balanceado, usted se pierde muchos nutrientes importantes como las proteínas y la fibra. El café con mantequilla también tiene un alto contenido de grasa, lo cual puede causar efectos secundarios como diarrea en algunas personas.

Tenga en cuenta el equilibrio

Si desea probar el café con mantequilla y le gusta, asegúrese de tener en cuenta el equilibrio.

Para que el resto de su dieta diaria sea adecuadamente nutritiva, asegúrese de llenarse de proteínas, frutas y verduras adicionales. También debe reducir su consumo de grasa en otras comidas – a menos que esté siguiendo una dieta keto – y mantener su consumo de grasa equilibrado el resto del día.

El café con mantequilla es muy alto en grasas saturadas, así que priorizar las fuentes de grasas mono y poliinsaturadas como aguacates, nueces, semillas y aceite de pescado para el resto del día es una idea inteligente.

Para aquellos que siguen una dieta cetogénica, tenga en cuenta que hay muchas comidas altamente nutritivas y amigables con la dieta ceto, como los huevos, aguacate y espinacas cocinados en aceite de coco, que puede elegir en lugar de café con mantequilla para proporcionar a su cuerpo los nutrientes que necesita.

Resumen Si toma café con mantequilla en el desayuno, asegúrese de equilibrar su día con fuentes de grasas mono y poliinsaturadas y aumente su consumo de vegetales, frutas y alimentos ricos en proteínas en otras comidas.

Lo esencial

El café con mantequilla es una bebida popular que contiene café, mantequilla y MCT o aceite de coco.

Se dice que estimula el metabolismo y los niveles de energía, pero estos efectos aún no han sido probados.

Aunque el café con mantequilla puede beneficiar a aquellos que están en una dieta cetogénica, hay varias maneras más saludables de comenzar el día.

Boletín informativo de Healthline

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