Testosterone is a very important aspect of health, especially mens health. But did you know that certain foods could be sabotaging your testosterone levels without you even realising it?
While diet alone won’t make or break your hormone balance, consistently eating the wrong foods can contribute to lower testosterone over time. Some ingredients can increase estrogen or potentially disrupt hormone production. Unfortunately, none of these are great for maintaining excellent testosterone levels.
If you’re feeling sluggish, struggling with muscle gain, or noticing a dip in motivation, your diet could be partly to blame. In this article, we’ll explore seven common foods that are known to contribute to low testosterone, and what you can eat instead to keep your levels in check. Let’s go!
Soy Products
Soy products, such as tofu, soy milk, and edamame, contain compounds called phytoestrogens, which mimic estrogen in the body. Some studies suggest that excessive soy consumption may lead to a slight decrease in testosterone levels by disrupting hormone balance. This is because phytoestrogens can bind to estrogen receptors, which potentially lowers testosterone activity.
However, the effects vary from person to person and depend on the amount consumed. Moderate soy intake is unlikely to cause significant issues, but for those concerned about testosterone levels, it may be best to limit highly processed soy products and focus on a balanced diet.
Healthy Alternatives
- Eggs
- Lean meats (chicken, turkey, beef)
- Fish (salmon, tuna, cod)
- Greek yogurt
- Cottage cheese
- Lentils & chickpeas
- Quinoa
- Hemp seeds & chia seeds
- Almond, coconut, or oat milk
Mint
You might want to rethink that cup of mint tea if you feel like your testosterone levels are low. Studies suggest that mint, especially spearmint and peppermint, can reduce testosterone levels in men. Research has shown that spearmint, in particular, may lower free testosterone by increasing luteinizing hormone levels, which signals the body to produce less testosterone. While this effect is more pronounced in women dealing with conditions like PCOS, men with already low T might want to limit their intake.
Healthy Alternatives
- Ginger
- Ashwagandha
- Ginseng
- Green tea
- Bay Leaves
High Sugar Foods (Candy Or Sweets)
We all love a sweet treat, but if you're struggling with low testosterone, that candy bar might be more of a villain than a friend. Consuming high-sugar foods can lead to insulin resistance, which disrupts hormone production and can decrease your testosterone levels. When your body is flooded with sugar, it triggers a spike in insulin, and over time, this can result in hormonal imbalances that affect your T levels.
Healthy Alternatives
- Nuts
- Fruits such as apples, pineapple, watermelon, or berries like strawberries
- Dark chocolate
Seed Oils
You might not realize it, but the oils you cook with could be impacting your testosterone levels. Seed oils, such as soybean, canola, sunflower, and corn oil, are commonly used in processed foods and cooking, but they can have negative effects on your hormone balance.
These oils are high in omega-6 fatty acids, which, when consumed in excess, can promote inflammation in the body and disrupt the delicate balance of hormones, including testosterone.
Healthy Alternative
- Olive Oil
- Avocado Oil
- Coconut Oil
Refined Carbs
Refined carbohydrates, found in foods like white bread, pasta, pastries, and sugary snacks, might be one of the biggest hidden culprits behind low testosterone levels. Refined carbs are quickly broken down into sugar which causes a spike in glucose and insulin levels. Over time, this can lead to insulin resistance and increased inflammation, which are linked to lower testosterone levels.
Healthy Alternatives
- Whole grains
- Quinoa
- Brown rice,
- Oats
-
Sweet Potatoes
Certain Dairy Products
Dairy is a staple in many people's diets, but if you’re struggling with low testosterone, it might be time to reconsider your choices. Some dairy products, especially those high in fat or from conventionally raised cows, can contribute to hormonal imbalances. Dairy contains a hormone called estrogen, and consuming large amounts can increase your estrogen levels, which in turn can suppress testosterone. Moreover, milk from cows treated with hormones or antibiotics might contain traces of these substances, which can further disrupt your hormone balance.
Healthy Alternatives
- Organic, hormone-free dairy products
- Almond milk
- Oat Milk
Licorice
Licorice, while a tasty treat for some, might be working against your testosterone levels. Studies have shown that licorice root contains a compound called glycyrrhizin, which can interfere with your body's ability to produce testosterone. Glycyrrhizin inhibits the enzymes in the body that are responsible for converting Cholesterol, Androstenedione, and Dehydroepiandrosterone into testosterone, and consuming it regularly can lead to reduced levels overall. In fact, some studies suggest that even moderate amounts of licorice can lead to noticeable drops in testosterone over time.
Healthy Alternatives
- Cinnamon
- Dark Chocolate
- Berries such as Raspberries, Blue Berries and Strawberries
- Ginger
How Diet Impacts Testosterone Levels
Exercise and sleep are no doubt important factors for increasing testosterone, but did you know that your diet plays a major role in your overall levels? Foods that are ultra-processed, and high in sugar or carbs can negatively affect your testosterone levels or potentially reduce them significantly.
The good news is when you make healthier choices, your levels should even themselves out naturally. Foods rich in healthy fats, such as avocados, nuts, and olive oil, help support testosterone production. Other testosterone-building foods include lean proteins like chicken, fish, and eggs, which provide other essential nutrients, including zinc and vitamin D.
If you see no improvements after switching to a healthier diet, it’s important to visit your doctor for additional testing and diagnosis.
Overview
If you want to maintain healthy testosterone levels, it’s important to eat right and avoid as many processed foods as possible. While other factors do play a role such as sleep, stress, and exercise, diet is likely one of the biggest contributing factors for low testosterone and one that is easily corrected.