Do you have a low T on your mind? If you have low testosterone levels, you may feel diminished sex drive, a decline in sperm count, decreased muscle and bone strength, and poor energy.
So, what’s the deal? What’s on your plate, on the other hand, might be killing your testosterone levels. What you consume may have an effect on many aspects of your health, including your hormones. Here’s all you need to know about which meals may cause testosterone levels to rise or fall.
8 foods that reduce testosterone levels in men
Because diet and testosterone go hand in hand, here are certain foods and drinks to leave off your shopping list.
Soy
Phytoestrogens are found in soy foods such as tofu, edamame, and soy protein isolate. These plant-based compounds are structurally similar to the hormone oestrogen and can behave similarly to it.
Despite extensive studies, there is still considerable disagreement about how soy foods may affect your hormones.
According to a 2013 research, males who consumed 20 grammes of soy protein isolate per day for 14 days had lower testosterone levels than those who consumed whey protein isolate or a placebo.
However, a comparable 2018 research in which males consumed a soy protein supplement discovered no changes in hormone levels.
While the evidence is still unclear, it may be prudent to avoid or consume soy products in moderation.
Baked items
One muffin, doughnut, or slice of pie will not cause your testosterone levels to plunge. But, if such items are a frequent component of your diet, it may be a problem for your testosterone.
According to a 2018 study, males who ate a lot of bread and pastries, dairy items, and sweets had low total testosterone levels.
This diet is also associated with increased visceral fat (the sort that lingers around your stomach) and excessive insulin levels. These difficulties can, in turn, lower your overall testosterone levels.
Trans fat, which might potentially reduce testosterone, is also commonly found in baked products (more on that later).
Alcohol
If you drink beer, wine, or other alcoholic beverages, your testosterone levels may suffer.
According to a 2019 study, males who consume a lot of alcohol have low-normal to low testosterone levels. This is due to alcohol’s capacity to inhibit enzymes that aid in the formation of testosterone, as discovered in a 1980s study.
In this study, healthy participants were given a pint of whisky worth of ethanol every day for 30 days. After 72 hours, their testosterone levels all dropped. After 30 days, their levels were comparable to heavy drinkers.
Root of liquorice
Liquorice root is a sweet-flavoured plant that is commonly used in sweets, drinks, and tobacco products. It can also be purchased as a tea or supplement.
It’s unclear how much of an effect liquorice root has on testosterone. Existing research is sparse and rather old, having been conducted mostly on animals.
According to a 2003 research, males who ingested 7 grammes of liquorice root daily for one week experienced a 26% drop in testosterone levels.
In addition, a 2016 animal research discovered that a chemical component in liquorice inhibited the synthesis of sex steroid hormones such as testosterone. But, for humans, this is not entirely definitive.
Oils derived from plants
Many people who eat a conventional Western diet keep vegetable oil in their cupboards. Cooking oils branded as vegetable oil are often a blend of several oils, such as:
- canola
- corn
- olive
- peanut
- safflower
- soybean
- sunflower
Some monounsaturated and polyunsaturated fatty acids found in these oils have been associated with reduced testosterone levels.
A 2019 research in overweight males with hypogonadism (inadequate testicular function) discovered that eating these lipids significantly lowered blood testosterone production.
To maintain testosterone levels, men should avoid a diet heavy in these fats, according to the study, although additional research is needed.
Processed foods and trans fat
Natural sources of trans fat include beef and dairy products. Yet, it can also enter your diet through processed and quick meals.
Trans fat is frequently referred to as “partially hydrogenated oils” (PHOs). Nevertheless, the Food and Drug Administration banned the use of artificial trans fats in meals in 2018.
This prohibition should be in force by now, however artificial trans fat may still be present in some processed foods. Food firms can still list items with less than 0.5 grammes of trans fat per serving as having no trans fat. As a result, trans fat is commonly found in fried meals.
Trans fat may raise your risk of diabetes and cardiovascular disease while also lowering testosterone levels. A 2017 study discovered that trans fatty acid consumption by young, healthy Spanish males resulted in reduced total testosterone levels.
Sugar
Sugar’s effect on health, especially testosterone levels, isn’t always sweet.
Participants in a 2018 research of 20- to 39-year-old guys who consumed a lot of sugar-sweetened drinks had a greater likelihood of having low testosterone levels.
The same study, however, discovered that body mass index (BMI) was a role. Individuals with a BMI of 25 or higher had lower testosterone levels.
A few nuts
Oh my goodness! Walnuts and almonds *might* have an effect on testosterone levels.
Deez nuts raise your levels of hormone-binding globulin (SHBG), which transports testosterone and other hormones throughout your body. There is less free testosterone accessible if your SHBG levels are too high.
Nevertheless, additional study is needed to determine whether men should avoid some nuts in order to maintain normal testosterone levels. The studies that are accessible are older and frequently focus on women.
A 2011 research in women with polycystic ovary syndrome (a disorder that raises female testosterone levels) discovered that eating walnuts and almonds boosted SHBG by 12.5% and 16%, respectively.
