Coconut Oil in Coffee: Good Idea or Big Mistake?
Coconut oil is extremely popular these days. People add it to everything, without a second thought. But is that a good idea?
Very popular, especially among people following the keto diet, is to make coffee with coconut oil. But is that good for you, or is it just a trendy way to ruin your coffee? And if you want to try it, how can you actually make this coffee yourself?
Benefits of coconut oil in coffee
There are several reasons why people like to add coconut oil to their coffee. So let’s start by exploring these first. Here are the potential benefits of drinking coffee with coconut oil:
1. Helps digestion
When researching the benefits of coconut oil in coffee, I found many people reporting "glorious" bowel movements. So if you need help in that department, a bit of coconut oil in your coffee could help things go smoothly.
For most people this is reason enough to add coconut oil to their coffee, even without the other benefits.
2. Tastes delicious
The other big reason why people like to add coconut oil to their coffee, besides the pleasant effects it has on their digestive system, is that it simply tastes good.
The flavour of coconut just goes so well with coffee. Only one teaspoon of coconut oil to your coffee is a delicious way to start your morning.
3. Good source of MCT
Coconut oil is a rich source of medium-chain triglycerides, also know as MCTs (1). MCTs are a special category of saturated fats.
Now, saturated fat is normally considered bad for you, but before we jump to any conclusions it must be said that these MCT saturated fats, are very different from the saturated fats in animal fats.
In fact, these specific fats may have some potential health benefits, especially for people following the keto diet.
Lauric acid accounts for approximately 48% of the fatty acids in coconut oil (2).
In fact, coconut oil has the highest lauric acid content, compared to any other natural food source (3).
Even though coconut oil is high in saturated fatty acids, it does not contain cholesterol.
4. May help reduce hunger
Coconut oil contains a high percentage of MCTs. One possible benefit of these fatty acids, is that they may help reduce hunger.
Some studies suggest, that consumption of MCTs instead of LCTs (long chain triglycerides), can help reduce food intake (4).
One interesting scientific analysis, claims that MCTs can help reduce energy intake, but surprisingly without reducing appetite (5).
What makes it more confusing, there are studies that claim that MCTs can even stimulate appetite (6).
Most of the evidence that coconut oil can help reduce hunger, is indirect, and comes from studies on MCTs. There is still not enough direct evidence to confirm if the same is true for coconut oil specifically.
5. May have antimicrobial effects
Coconut oil contains a very high percentage of lauric acid - approximately 48% (7).
Recent scientific research showed for example, that lauric acid can damage the membrane of a fungus called Phytophthora sojae (8).
Coconut oil may be affective against some bacteria as well.
From all the main components of coconut oil, lauric acid seems to have the strongest antibacterial effect (9).
Recent research claims for example, that virgin coconut oil can be effective against a bacteria called Staphylococcus aureus (10).
6. Quick source of energy
Coconut oil provides a relatively quick source of energy, but contains no sugar.
The medium chain fatty acids (MCFAs) abundant in coconut oil, are metabolised very differently from long chain fatty acids.
The MCFAs in coconut oil, supply the body more quickly with energy, compared to long chain fatty acids (11).
So the energy boost from coconut oil has many similarities to eating carbs, without the added sugar. When you add this to the energy boost you get from the caffeine in coffee, you got your keto recipe to kick-start your morning.
MCTs, that coconut oil has plenty of, can even have a beneficial effect on exercise performance (12).
Coconut oil is not only a quick source of energy, but is also very energy-dense. One teaspoon (4.5 g) contains approximately 39 calories (13).
7. It is very keto-friendly
If you are on a keto diet and need a quick source of energy, coconut oil may be just what you are looking for.
The fatty acids in coconut oil provide relatively quick energy, compared to many other sources of dietary fat (14).
These fats can quickly absorbed and metabolised by the liver, to form ketones and provide the body with energy (15).
Ketones are important as an alternative energy source for the brain. Studies suggest they could have a role in the prevention of Alzheimer’s disease (16).
8. Better than bulletproof coffee
Adding coconut oil to your coffee is not only a cheaper alternative to bulletproof coffee, but is likely also healthier.
Bulletproof coffee contains MCT oils in combination with butter. Whereas MCT oil has many potential health benefits, butter contains plenty of long chain saturated fatty acids, that can significantly contribute to LDL cholesterol levels.
Coconut oil is not exactly the same and may not be as healthy as MCT oil, but it is very similar. Since butter contains cholesterol, it is likely also healthier than butter.
Can I use coconut oil instead of MCT oil?
Among plant oils, coconut oil contains one of the highest amounts of medium chain fatty acids, but regular coconut oil is still not exactly the same as MCT oil.
Most triglycerides in MCT oil are slightly shorter than those found in coconut oil.
Many health claims for coconut oil refer to research on the health benefits of MCT oil, but there are very few studies indicating that coconut oil in particular could have these benefits too.
Here is a table to compare the characteristics of coconut and MCT oil:
Safety and side effects
Adding coconut oil to your coffee in moderation, is generally considered safe for most healthy people. But doing that does not only bring benefits, there could be some potential side effects as well, including:
stomach pain
nausea
vomiting
diarrhoea
There could be other unwanted side-effects as well.
If you want to minimise the chance for unexpected and unpleasant side effects, it is best to start by incorporating only small amounts in your diet at first.
If you tolerate it well, then you could try to add a bit more, but be careful not to consume too much.
How much coconut should you consume each day?
Eating too much coconut oil can have some negative effects on the body. One study shows that consuming very high doses of MCTs can increase liver fat (17). So how much is safe?
The AHA recommends that not more than 6% of your daily calories should come from saturated fats. Which means that approximately for every 2000 calories you eat, no more than 120 of them should come from saturated fat.
So as a general rule of thumb this means no more than 1 tablespoon of coconut oil per day, since it consists mostly of saturated fats.
Is coconut oil in coffee bad for cholesterol?
Some sources claim that coconut oil can help increase the levels of HDL, also known as the “good" cholesterol. But the scientific evidence for that is inconsistent.
According to a meta-analysis that combines the results from different studies, coconut oil can significantly increase levels of LDL cholesterol (18).
So if you want to replace a source of cholesterol and other saturated animal fats, like butter, with coconut oil, that could be beneficial for your cholesterol levels. But don’t count too much on this oil to actually lower your cholesterol.
Does coconut oil raise triglycerides?
It is likely that coconut oil can raise triglyceride levels (19). But the scientific evidence for that is inconsistent, like it is with HDL and LDL cholesterol.
How much coconut oil should I add to my coffee?
How much coconut oil you add to your coffee, depends mostly on your personal taste. As a general rule of thumb, using 1 tsp of coconut oil for 1 cup (8 oz, about 220 ml) of coffee is a good ratio.
People who like a creamier texture, often add 2 tsp coconut oil to one cup of coffee. If you would like to you can add more, just try to maximise the benefits without overdoing it.
How to make coffee with coconut oil - step by step recipes
There are different ways to make coffee with coconut oil. Here are a few basic recipes that are quick and easy to make.
How to make coconut oil coffee without blender?
Making coconut oil coffee is very easy and you don’t even need to have a blender. Here is a simple step by step recipe:
Ingredients:
1 cup of coffee (freshly brewed)
1 tsp coconut oil
frother (small handheld foam beater)
Directions:
1. Brew a cup of coffee, the way you normally do.
2. Add the coconut oil to your coffee. (Alternatively, add the coconut oil to an empty cup and pour the coconut oil over it.)
3. Use a frother to blend the oil into the coffee. Otherwise the oil will just float on top.
4. The coffee is ready when it reaches a lighter brown colour.
How to make coconut oil coffee with a blender?
Making coconut oil coffee with a blender is super easy. You just need a cup of coffee, a teaspoon of coconut oil, and… a blender. Here is a simple step by step recipe:
Ingredients:
1 cup of coffee (freshly brewed)
1 tsp coconut oil
blender (or a nutribullet, or an immersion blender could also work)
Directions:
1. Brew a cup of coffee, the way you normally would.
2. Add the coconut oil and the coffee to your blender.
3. Blend everything together. The coffee is ready when it reaches a lighter brown colour.
4. Pour in a cup and enjoy.
Tips for making coconut oil coffee
No need to melt the coconut oil beforehand! When you add it to the hot coffee it should melt immediately. So no need for that extra step.
Use only extra virgin coconut oil. It not only has the best flavour, but is also less processed and possibly healthier.
Adjust the amount of coconut oil to your taste. Depending on your taste, you can increase or decrease the amount of coconut oil.
Customise your coffee. This recipe gives you a lot of room to make it your own. Feel free to add any other flavours or sweeteners to your taste.
Does coconut oil reduce acidity in coffee?
Coconut oil does not reduce acidity in coffee, on the contrary, it might actually increase the acidity. This is because coconut oil is normally a bit acidic.
Does adding coconut oil to coffee help you lose weight?
Coconut oil contains plenty of calories, and does not directly help you lose weight. What it likely can do, is stimulate bowel movements and therefore help you feel less bloated.
Coconut oil is a very energy-dense food, it contains 39 calories in just 1 teaspoon (4.5 g) (20). So if you eat too much of it, you will likely gain weight.
Eventually, if you want to lose weight, you have to consume less calories than you burn.