Okay! The obvious question first. How can you elevate coffee?
Coffee has its own set of health benefits and assuming you tolerate coffee you too can take advantage of these benefits.
If you’re not a coffee drinker though, keep reading. The benefits I’m going to outline in this article will also apply to you. As you’ll see below I’m intentionally adding ingredients to the coffee that exponentially increase the benefits of this drink.
Benefits of Coffee
According to current research, moderate coffee drinking is considered safe and may even decrease your risks for certain chronic diseases.
- Liver disease
- Cancer of the uterus, liver, breast, or prostate
- Stroke and other heart-related problems
- Type 2 Diabetes and metabolic syndrome
- Alzheimer’s & Parkinson’s
It also has the added benefit of lowering inflammation and improving both mental and athletic performance.
What is considered moderate though?
Well, according to the studies cited above, the benefits are seen at caffeine levels equal to or less than 400 mg per day; this is equivalent to ~3-4 cups of coffee.
Be mindful of the fact that caffeine comes in a lot of different forms. The recommendation of 400 mg per day or less is from all sources, not just coffee. Here are the most common sources of caffeine but to see a more comprehensive list, go here.
- one cup of filter coffee: 140mg
- one cup of instant coffee: 100mg
- one cup of black tea: 75mg
- one cup of green tea: 25mg
- one can of cola: 40mg
- one 250ml can of energy drink: up to 80mg
- square of dark chocolate: 20mg
- bar of milk chocolate: 10mg
Elevate With Coconut Oil & Butter
Yes, coffee on its own has a nice list of health benefits but we can amp up the healthy factor even more by adding in 2 “elevated” ingredients; grass-fed butter (or ghee) and raw coconut oil (or MCT oil).
In my post on Eat More Fat I specifically outline why you should be adding more healthy fats to your diet. This drink is a great way to do that and to start your day off with more energy and focus.
Fats benefit many systems in your body including your brain and nervous system, immune system, and hormonal systems. Two specific fats found in both butter and coconut oil include lauric and caprylic acids. Both of these fatty acids are anti-microbial and anti-inflammatory.
Importance of Timing
Here is how I suggest you incorporate Coffee Elevated into your diet. There is no harm in enjoying this drink every day if you wish but be mindful of the fact that it does contain between 100-200 calories depending on how much butter and coconut oil you add. Make sure you account for the extra calories within your meal.
Another way to include this drink, and the way I like to do it, is I use it instead of my breakfast. This helps me extend my overnight fast so I get the benefits from intermittent fasting and find that I can easily go until lunch before I start to feel hungry.
It’s also a great adjunct for those of you trying to follow a Low Carb, Paleo, or Ketogenic diet. The added fat keeps your body in fat-burning and helps you feel full with less carb and sugar cravings.
When Should You Avoid Coffee
With all of these benefits you may be eager to jump on the bandwagon. But there are times when it’s best to avoid coffee and caffeine. Here are some of the risks associated with increased coffee and caffeine intake and what you should consider before adding Coffee Elevated to your diet.
- To reduce risk for miscarriage, it is recommended that pregnant women keep their total caffeine intake to less than 200 mg per day.
- Those with osteoporosis or at risk for fractures should be careful of increased coffee intake.
- Caffeine may exacerbate headaches for those who are sensitive to it.
- Caffeine can increase blood pressure and risk for heart palpitations.
- Caffeine can make anxiety worse.
- Caffeine can interfere with restful sleep.
- It may exacerbate heartburn.
- For those dealing with chronic stress, burn-out, and exhaustion I would also caution against coffee and caffeine as it can amplify the problem by raising levels of cortisol, leading to adrenal fatigue, and subsequent hormonal imbalance.
- There’s also the fact that some people are “slow metabolizers” of caffeine and will feel overly-stimulated or jittery from coffee. This will be obvious and if this is true for you, then don’t add coffee into your day.
If any of these are true for you, you can still give this drink a try by replacing the coffee with black tea, matcha, or green tea.
I also want to take a moment to point out that coffee is one of the most highly sprayed crops. To limit your exposure to these toxins I highly recommend choosing organic coffee beans. I also recommend fair-trade beans in order to support healthy labor practices.
All right, without further ado, let’s get the recipe!
- 1 cup brewed coffee; ideally organic
- 1/2-1 Tbsp raw coconut oil (or MCT oil)
- 1/2-1 Tbsp grass-fed butter
Step 1: brew your coffee; personally I enjoy using a slow pour-over method but you can brew your coffee however you prefer.
Step 2: In a blender add your coffee plus the butter and coconut oil and blend for ~30 seconds; until frothy.
Serve immediately and enjoy! Simply double the recipe if you’re making it for 2 people.