If you're aiming to boost your T levels, you might want to avoid the meals we're going to discuss today. After all, low testosterone is a major issue.
You may have a decrease in sperm count, less energy, decreased bone and muscular strength, and decreased sex drive.
In terms of ingredients, the most important ones to avoid are dairy, soy, and certain fats. The good news is that you may maintain your T levels by exercising regularly and maintaining a healthy weight.
According to a 2020 study, males who maintained a "Western" diet of red meat, fried foods, high fat, and processed snacks had the highest negative influence on their testosterone and sperm count over a nine-year period. In fact, they had sperm counts that were up to 42 million fewer than those who ate a more sensible diet of fish, chicken, vegetables, fruit, and water.
What you consume has an impact on more than simply your weight. Some foods are better for the brain than others, such as fish and vegetables. Let's look at which foods are bad for testosterone.
Also see: Best online testosterone booster supplement
20 Foods That Lower Testosterone Levels in Men
We're going to address some of these because they're crucial constituents in several of the aforementioned testosterone-killing diets, but it's worth mentioning the fact that certain fats can be detrimental to your hormones.
1. Diet Soda
Now let’s says you have been advised to use diet soda instead of regular soda to prevent bad health conditions such as obesity and others. Do you think this will solve your low libido as well? Probably, the best option is saying goodbye to all types of soda. They use aspartame as a low-cal sweetener. The problem is that aspartame can lower your testosterone production and affect your overall health as well.
2. Low-Grade Meat
Don’t think that your testosterone levels will be higher than the vegetarian’s just because you eat meat frequently. If you are consuming packaged meats, your T levels can be truly lower than you think. These meats contain lots of preservatives and also have added hormones and antibiotics. What these additional ingredients do is mess up with the level of testosterone in your body and reduces your sex drive. Go for unprocessed meats instead.
3. Trans Fats/Processed Foods
Trans fats are naturally present in dairy and animal products. However, these forms of fat can also be found in fast food and processed foods. It is referred to as PHOs, or partly hydrogenated oils. However, the FDA banned the inclusion of these artificial trans fats to our foods in 2018.
Even while the impact is in full force, it can still be found in some processed meals. Food makers can still list goods with less than.5 grams of trans fat per serving as 0 grams. Trans fats can frequently be found in fried meals.
Trans fats should be avoided since they increase the risk of diabetes and reduce T levels. They also raise the chances of developing cardiovascular disease. See this 2017 research of young Spanish guys whose T levels were overall decreased due to trans fat consumption for evidence.
4. Fruits with Edible Skins
5. Soy
Yes, soy products such as edamame, tofu, soy milk, tempeh, and soy protein powder have nutritional benefits. They're high in fiber and protein, and they're free of cholesterol and lactose. Such advantages do not imply that you are consuming a testosterone-killing meal, although discussion among the medical profession continues.
Soy includes a high concentration of phytoestrogen isoflavones, which are estrogen-like chemicals found in plants. These phytoestrogens can stimulate estrogen receptors in your body, but they can also suppress the function of androgen receptors, to which testosterone attaches. If it can't bind to those receptors, your testosterone won't work properly, and you won't either.
Despite numerous studies, the verdict on soy is still out, and the results are mixed. In a 2013 study, researchers discovered that men who consumed 20 grams of soy protein isolate per day for two weeks had lower T levels than those who consumed whey protein isolate or a placebo. In the meantime, a 2010 meta-analysis found no negative impacts on male hormones.
If you're already concerned about your hormone levels, it's generally best to think of soy as a potential testosterone killer and limit your intake until more definitive evidence is out.
6. Fat
First, let's go over trans fats again. Though there are naturally occurring levels of trans fat in meat and dairy, they are abundant in processed, fried, and fast foods. Cardiovascular disease, inflammation, type 2 diabetes, lowered HDL (good) cholesterol and elevated LDL (bad) cholesterol, low T and decreased fertility are only a few of the health hazards connected with those diets.
Then there are hydrogenated vegetable oils, which are used to improve the taste, texture, and shelf-life of goods. They're also high in polyunsaturated fats (PUFAs). Despite being categorized as a "healthy" fat, PUFAs must be used in moderation. Commercial vegetable oils, which are frequently refined mixes of canola, coconut, maize, cottonseed, olive, palm, peanut, safflower, soybean, and sunflower oils, are used in so many foods that it's simple to take too many PUFAs.
One study found a strong link between men's low testosterone levels and their diet of polyunsaturated fats. Meanwhile, a 2019 study found that PUFAs reduced T levels in overweight, hypogonadal men as soon as one hour after ingestion, with effects lasting up to five hours.
Finally, there are omega-6 fatty acids, which are found in many vegetable oils as well as many nuts and seeds. Omega-6 is a relatively beneficial kind of PUFA; when ingested in moderation, it can cut bad cholesterol, improve good cholesterol, and help reduce the chances of some malignancies and heart disease. However, they are not as healthful as omega-3 fatty acids, despite the fact that they are ingested in significantly greater quantities. And, contrary to popular perception, there is such a thing as too much of a good thing. Too much omega-6 not only reduces testosterone production, but it also reduces testicular size and function and increases inflammation in the body, according to research.
7. Root of Licorice
According to one study, licorice root lowers T levels in women during menstruation. Animal studies show that taking licorice decreases T levels as well.
8. Beets
While eating these sweet vegetables before your workout can improve muscle function, they can do a lot of harm to your sexual ability. Consuming these vegetables can support healthy estrogen levels, but this nutritional attribute makes beets one of the worst foods that kill testosterone.
9. Bread, Desserts and Pastries
Diets high in pastries, bread, and desserts have been linked to reduced testosterone levels in Taiwanese men, according to one study.
Other variables were a high dairy intake, frequent dining out, and a failure to consume enough leafy dark greens.
10. Mint
Spearmint and peppermint have long been regarded as herbal medicines for stress, digestive problems, and sinus problems. Furthermore, they can significantly improve the freshness of your breath. Unfortunately, recent studies suggests that mint may stink when it comes to male hormones.
According to an animal study, testosterone levels in rats given peppermint or spearmint tea on a regular basis decreased when compared to a control group provided drinking water. Another study discovered that spearmint caused oxidative stress in rats, resulting in lower testosterone levels.
More research, particularly with human male volunteers, is required before a conclusive link between mint and low testosterone can be established. In the meantime, why not add some ginger tea to your daily routine? (This is especially true given that ginger is known to increase testosterone production.)
Related Read: 55 Best Foods For Every Man
11. Alcoholic Beverage
An occasional drink will not give your hormones a hangover. However, if you routinely consume beer, spirits, or wine, your testosterone levels may decrease.
According to significant study, excessive alcohol use impairs the functionality of your pituitary gland, testes and hypothalamus. Like dairy, cannot generate GnRH, the pituitary gland cannot produce FSH and LH, and your testicles cannot produce testosterone. In other words, if you're constantly overserved, your hormones will become underserved. Worse, they pay for everything.
A recent study involved giving healthy male participants ethanol — grain alcohol — equivalent to a pint of whiskey every day. After three days, the volunteers' T levels began to fall; after 30 days, their considerably inadequate testosterone levels nearly approximated those found in alcoholic guys.
Aside from being a testosterone killer, excessive alcohol intake can be harmful to your health in a variety of ways, including your liver, kidneys, and heart. Please drink responsibly and in moderation.
12. Microwave Popcorn
Dinner and a movie can lead to good sex. However, if you pair movies with microwave popcorn, you may regret it. Chemical such as perfluorooctanoic acid that found in the bag’s lining can kill your testosterone, lead to a low-sex drive, and over the long time cause prostate problems as well.
13. Dairy Product
Before you help yourself to that cheese platter or a tall glass of whole milk, think twice. Several studies have found that dairy products can reduce testosterone levels. Pregnant female cows provide the majority of the milk produced and sold commercially, and their milk is high in estrogens and progesterone. These hormones suppress gonadotropin-releasing hormone (GnRH), which men require for the release of follicle-stimulating hormone (FSH) and luteinizing hormone (LH) (LH). Your testes cannot produce testosterone if they are not released.
A 2010 study backs up the negative association between dairy products and male hormones. It's also worth noting that 98 percent of soybean meal is utilized for animal feed, thus estrogen levels in cows' milk are likely to be boosted even further. If you absolutely want milk, try for low fat or skim, and make sure it's fortified with Vitamin D, which is helpful for your testosterone levels.
14. Nuts of a Certain Kind
Almonds and walnuts may influence testosterone levels. Those nuts may increase levels of SHBG, or hormone-binding globulin. This transports hormones and testosterone throughout the body. There will be less free testosterone if the levels of SHBG are too high.
More research is needed to determine whether males should avoid eating these nuts in order to maintain normal T levels. The research that support this theory are a little old and primarily focus on women.
According to one 2011 study, women with PCOS (increased testosterone levels in women) were able to lower their T levels by eating almonds and walnuts as SHBG increased.
15. Sugar
If you have a sweet tooth, it is possible that your T levels will rise. Sugar is already linked to a slew of health problems, but the average American male consumes about 17 teaspoons of sugar per day, which is nearly double the recommended limit, according to the American Heart Association.
It could be a little easier to cut back on sugar if you understand what it can do to your hormones. According to one study, guys aged 19 to 74 had a 25% decline in testosterone levels after consuming sugar, with levels lasting low for up to two hours. Do you enjoy soda and energy drinks? Sugar-sweetened beverages were linked to low T levels in 59 percent of individuals, according to the study.
Sugar is arguably the easiest and most difficult of all the testosterone-killing substances on this list to eliminate from your diet.
16. Chocolate
Chocolate is a controversial entry in this list. Dark chocolate is thought to stimulate a feeling of love, but studies have shown that some of them suppress testosterone levels.
17. Marijuana
Marijuana is already legal in many states in the U.S., and many people in these states like to add it to their food. Whether you smoke marijuana, studies have shown that, among other effects, it will decrease your testosterone levels for up to 24 hours.
18. Vegetable Oil
Many of us use vegetable oil in our kitchens, and it serves a variety of functions. Vegetable oils are made up of a combination of peanut, olive, corn, canola, soybean, sunflower, and safflower oils.
These oils contain polyunsaturated and monounsaturated fatty acids, which may be linked to reduced testosterone levels.
One study on overweight men with hypogonadism (testes that don't work properly) revealed that eating these fats significantly reduced serum testosterone levels.
19. Flaxseed
There's no doubt that flaxseed has health benefits like boosting cholesterol levels, intestinal health, and lowering blood pressure. However, too much of it might convert it into a testosterone killer.
Flaxseed is a fantastic source of dietary lignans. Lignans are plant-based chemicals that can lower total and free T levels while also preventing testosterone from being converted into the beneficial androgen dihydrotestosterone. In one tiny trial, researchers observed significant decreases in total and free testosterone in 25 men with prostate cancer who adopted a low-fat diet supplemented with flaxseed.
Flaxseed is also high in omega-3 fatty acids. Though it is preferred to omega-6, some evidence suggests that too much omega-3 can also contribute to testosterone deficiency.
20. Low-Carb Meals
A balanced diet is vital when talking about food and testosterone boosting powers. Ensure your body gets a healthy amount of high-quality carbohydrates as well as adequate amounts of healthy fats if you want to increase your testosterone levels. A meal that is lower in quality carbs allows the stress hormone cortisol to lower your testosterone levels.
Foods That Boost Testosterone
There are numerous foods that will not deplete men's T levels; in fact, some may even provide a much-needed boost. Then there are meals that we've heard may be bad for our hormones, but we're not sure. Some of these, such as soy and mint, have already been handled. Let's take a look at a few more and see if we can dispel some of the myths that surround them.
Can Bananas Reduce Testosterone?
They raise it, not lower it. We're not sure why bananas are associated with "bad for your testosterone." They may not be high in protein or good fats to deserve their own meal, but they don't deplete your sex drive or muscle mass.
Quite the contrary. The main ingredient in bananas, potassium, actually boosts testosterone production and harder erections. Bromelain, a slow-releasing enzyme that can raise your libido; tryptophan, which increases the secretion of serotonin, a hormone that can improve your mood, cognitive function, and sex drive; and vitamin C, which helps keep cortisol, aka the "stress hormone," at bay. And if you want the nutrient levels in bananas to rise, let them ripen, according to studies.
Can Rice Help Lower Testosterone?
This is a difficult question to answer because it is dependent on the type of rice you consume. All rice begins as a whole grain, but when these carbs are refined, more than half of their nutritious value is lost. White rice is an excellent example since the body digests it quickly, resulting in an all-too-rapid release of sugar. And we've all heard about what sugar can do to your hormones.
There are rice kinds that are both healthy for you and your testosterone. According to studies, the antioxidant production in cooked wild rice is 30 times that of white rice. Meanwhile, brown rice is your grain of choice for bone development and muscle contraction, as it contains six times more manganese than wild rice.
Does Coffee Decrease Testosterone?
No, not at all. Caffeine consumption has been linked to a variety of negative effects, including heartburn or digestive issues, an increase in blood pressure, headaches, and anxiety, but lowering testosterone is not one of them.
One 2012 study documented no significant differences in hormone levels after eight weeks. It did uncover, however, that consumption of caffeinated coffee actually increased total testosterone in the study’s male subjects, and decreased their total and free estradiol. A 2018 study was also unable to determine any effects that caffeine intake had on men’s T levels. Until conclusive evidence points to the contrary, feel free to enjoy that cup of Joe. (Just try to keep it to one or two cups a day, though.)
Testosterone Boosting Habits That Are Natural
You should always consult with a doctor before attempting to enhance testosterone levels, but there are certain things you can take in the meanwhile.
Here are four lifestyle changes that may result in increased testosterone levels:
Stress Reduction
Your testosterone levels are affected by stress. When we are stressed, our bodies release a hormone called cortisol. This hormone assists your body in dealing with stress, after which it gradually returns to normal.
Cortisol, on the other hand, is always present if you are consistently stressed. The presence of this stress hormone in the blood reduces levels of free T. Many of us lead hectic lives that are jam-packed with job and family responsibilities.
As a result, adopting steps to manage it can be beneficial. To keep stress at away, you may take a few minutes for yourself every day, lift weights, run, or practice deep-breathing exercises. Finding a healthy strategy to reduce your stress levels is critical.
Get Some Sleep
Yes, we understand that this is a difficult one for those of you who are working long hours, caring for children, or managing a home. However, getting adequate sleep is important for guys.
Your general health may improve if you get enough sleep each night, which may raise your testosterone levels.
But there's more to the story because most T-releases happen when you're sleeping. When you sleep for less than 8 hours, your testosterone levels can drop by up to 15% the next day.
So, while some guys can get by on 5 hours of sleep, it's ideal to get the full 8 hours so you might potentially have increased testosterone levels.
Do Cardio And Strength Exercise
Both types of exercise can also assist you in regaining muscle mass that may have been lost due to low testosterone levels. Work out in a way that is comfortable for you. After all, everyone's fitness levels vary.
Cardio can be an 8-mile run for some guys, while it can also be a brisk walk around town for others. Strength training does not have to start with benching 500 pounds on the first day. You can start with bodyweight workouts at home or with dumbbells to get your body adjusted to it. There is no right or wrong way to approach this. Simply do it!
Adjust Your Diet
We've gone over this extensively, but it bears repeating. Overweight or obese men may have reduced T levels. As a result, it's ideal to consume plenty of fruits and vegetables, nutritious carbs, and lean protein like fish and chicken. Drink plenty of water as well.
>>Natural Testosterone Boosters: 15 Herbs That Are Proven to Increase Testosterone<<
To summarize
Thank you for taking the time to read about these testosterone-killing foods and their remedies. To be honest, eliminating some of these things, such as naturally occurring sugars present in fruits, would be unrealistic. However, your best strategy is to pay attention to what's in your food and avoid testosterone-lowering foods.
As is always the case, moderation is the key to success. Furthermore, you should be proactive in your approach to maintaining your testosterone levels. Eat healthily, get plenty of rest, and drink plenty of water. More essential, exercise on a regular basis.
In addition, take a look at Testogen. It's an all-natural product that helps men all over the world raise their T levels and is regarded as the greatest natural T-booster supplement.
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