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Testosterone is a s*x hormone that has a significant impact on health. Maintaining appropriate testosterone levels is essential for building muscle mass, enhancing s*xual function, and increasing strength. Not to mention that changes in testosterone levels have been linked to a variety of health issues such as obesity, type 2 diabetes, metabolic syndrome, and cardiac difficulties.
While numerous variables influence testosterone management, a balanced diet is critical to maintaining testosterone levels and preventing them from going too low. Here are eight meals to avoid if you want to reduce your testosterone levels.
What Foods Have the Potential to Lower Testosterone Levels?
Since diet and testosterone go hand in hand, here are a few foods and beverages that you may want to avoid purchasing.
1. Soy
Tofu, edamame, and soy protein isolate are foods that contain phytoestrogens. These plant-based substances are structurally and functionally comparable to the hormone estrogen. Even though soy has been extensively studied, there is still a great deal of debate regarding how soy foods may affect your hormones.
Men who consumed 20 grams of soy protein isolate per day for 14 days had lower testosterone levels than those who consumed whey protein isolate or a placebo, according to a 2013 study. In contrast, a 2018 study in which men consumed a soy protein supplement did not find any changes in hormone levels. While research remains equivocal, it may be prudent to avoid or consume soy products in moderation if you have low testosterone levels.
2. Baked Goods
Your testosterone levels won’t drop after eating just one muffin, donut, or slice of pie. But if you consistently consume particular items, it can affect your testosterone levels. According to a 2018 study, males who eat a lot of dairy products, sweets, bread, and pastries had low total testosterone levels.
Increased visceral fat, or the fat that clings around your abdomen, and elevated insulin levels are also associated with this sort of diet. Your overall testosterone levels may be decreased as a result of such problems. Trans fat is also frequently found in baked products, which may similarly reduce testosterone (more on that later).
3. Alcoholic Beverages
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 whiskey 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.
4. Licorice Root
Due to its sweet flavor, licorice root is a common ingredient in sweets, drinks, and tobacco goods. Additionally, it is offered as a tea or supplement. The extent of licorice root’s influence on testosterone is unclear. The available study is scant, a little antiquated, and was primarily conducted on animals.
According to a 2003 research, testosterone levels in males who ingested 7 grams of licorice root daily for one week fell by 26%. Additionally, a 2016 research on animals discovered that a molecule in licorice prevented the formation of s*x steroid hormones like testosterone. However, for humans, this is not entirely definitive.
5. Particular Nuts
Ah, whack! Almond and walnut consumption *might* affect testosterone levels. Deez nuts raise your levels of hormone-binding globulin (SHBG), a protein that transports testosterone and other hormones all over your body. It is possible to have less free testosterone accessible if your SHBG levels are too high.
To determine if men should avoid certain nuts to maintain normal testosterone levels, additional study is required. The existing research is older and frequently focuses on women. Consuming walnuts and almonds boosted SHBG by 12.5% and 16%, respectively, according to 2011 research in women with polycystic ovary syndrome (a disease that raises levels of female testosterone).
6. Trans Fats and Manufactured Diets
Small quantities of trans fat are naturally present in meat and dairy. However, it can also enter your diet through processed and rapid foods. Frequently, trans fat is designated as “partially hydrogenated oils” (PHOs). However, in 2018, the Food and Drug Administration prohibited the addition of artificial trans lipids to foods.
This ban should be largely in effect at this stage, but some processed foods may still contain artificial trans fat. Food manufacturers may continue to list foods with less than 0.5 grams of trans fat per serving as having 0 grams. Therefore, trans fat is frequently present in fried foods.
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Trans fat may increase your risk of diabetes and cardiovascular disease, as well as lower your testosterone levels. A study published in 2017 discovered that young, healthy Spanish men who consumed trans fatty acids had lower total testosterone levels.
7. Vegetable Oils
Vegetable oil is a pantry essential for many individuals who consume a typical Western diet. Typically, vegetable oil-labeled cooking oils contain a variety of oils, such as:
- corn
- canola
- sunflower
- olive
- peanut
- soybean
- safflower
Certain monounsaturated and polyunsaturated fatty acids in these oils may be associated with reduced testosterone levels. A 2019 study of obese men with hypogonadism (failure of the testes to function normally) discovered that diets containing these fats significantly decreased serum testosterone production.
To keep testosterone levels in control, the study suggests men avoid a diet high in these fats, but more research is required.
8. Sugar
Sugar can have negative effects on health, including on testosterone levels. In a 2018 study of males aged 20 to 39, participants who consumed large quantities of sugar-sweetened beverages had an increased risk of reduced testosterone levels.
The same study, however, discovered that body mass index (BMI) was a factor. In general, participants with a BMI of 25 or higher had low testosterone levels.
