It is no secret that foods can affect your health. Some foods, like soy and dairy products, may lower testosterone levels in the body. These foods are not good for men who are trying to increase their muscle mass or maintain a healthy hormone balance. If you’re looking to build muscle or stay healthy, steer clear of these foods!
Foods, such as soy, dairy, and specific fats, may reduce testosterone in the body.
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Foods that can lower testosterone levels
Soy products
Edamame, tofu, and other soy products are high in phytoestrogens. These chemicals are physiologically similar to the estrogen in the body and have similar effects.
Research in German Medical Science revealed that even though scientists have done a lot of study on soy, they still do not understand it completely.
Many research has failed to find a link between soy consumption and altered serum testosterone or estrogen levels, according to the studies.
Recent research, however, found that breast tenderness and estrogen levels returned to normal after a guy stopped consuming soy.
The researchers suggested that phytoestrogens in soy have an estrogen-independent effect on the body, which can cause gynecomastia.
To determine the precise impact of soy on the body, researchers must conduct more high-quality research in both men and women.
Dairy products
Some people avoid dairy products to improve their testosterone levels. This might be because some cow’s milk contains synthetic or natural hormones, which may affect testosterone levels.
There are additional concerns about the use of phytoestrogens in animal foods. Soy is sometimes used as a filler, which can increase estrogen levels in cow’s milk.
Mint
Spearmint, peppermints, and all other varieties of mint have been shown to reduce testosterone levels.
Avoiding mint may seem simple: don’t put this plant in your food, where it is found all too often. Mint, on the other hand, can be found in a variety of personal care products, including toothpaste, cough remedies, soaps, and shampoos.
Mint has been shown in studies to lower testosterone levels. As a result, you should avoid consuming large amounts of this herb.
The beneficial effects of mint on testosterone were shown in a study on female patients. Women with high androgen levels and hirsutism (excess facial hair) were given mint to reduce their testosterone and androgen levels.
Testosterone levels decreased significantly. Mint is also linked to a drop in testosterone levels in some studies, according to the researchers.
Avoid mint and all of its derivatives and hybrids to stay safe. To ensure that you do not ingest them, double-check the ingredient list on everything you buy.
Licorice
According to a study in Integrative Medicine Research, licorice root reduces testosterone in healthy women during their menstrual cycles.
Licorice has also been found to lower testosterone levels in studies conducted on animals.
Ideally, future research should examine the effects of licorice on both genders to learn how the licorice works in general.
Vegetable Oils
Vegetable oils have several disadvantages that can negatively influence testosterone production as well as your general health.
Vegetable oils have low smoke points, which means they can go rancid quickly. As a result, vegetable oils may include a high amount of free radicals, which lead to a variety of chronic illnesses.
Vegetable oils are not only more expensive but also less nutritious than animal fats. They may be harmful to your health because they include high levels of omega-6, which is bad for you when consumed in excess.
The problem with the typical American diet is that omega-6 levels are substantially greater than omega-3 levels; an imbalance many researchers believe is linked to the current high incidence of chronic diseases.
The ideal ratio of omega-6 to omega-3 fatty acids is about 1:1, with no more than 2:1. Unfortunately, the majority of Americans consume far more than the recommended level of omega-6s, which is closer to 16:1.
Excess quantities of omega-6 have been linked to high inflammation, which can lead to chronic diseases. Chronic inflammation is also linked with rapid aging.
Olive oil, coconut oil, and palm oil are all viable alternatives to vegetable oils.
Bread, pastries, and desserts
Taiwanese men with low total testosterone levels were found to eat a diet high in bread, pastries, and other desserts according to a study published in the journal Nutrients.
High-fat diets, bad food choices that are high in salt and sugar, eating outside of meals, not consuming enough dark green vegetables, and smoking cigarettes were all cited.
According to the research, these guys also had less muscle mass and more body fat.
Nuts
Nuts are a well-known health food and are highly endorsed by nutritionists and health experts. Certain nuts, on the other hand, have a detrimental impact on testosterone.
Nuts like almonds and walnuts are among the most popular, and there’s a wealth of information on the internet touting their health benefits. While much of it is accurate, one thing these sources aren’t telling you is important.
Almonds and walnuts also raise levels of hormone-binding protein (SHBG), which binds to testosterone in the body and neutralizes its androgenic effects.
In other words, it severely inhibits testosterone production.
Nuts also contain high amounts of phytosterols, which are fine for heart health but not good for high testosterone.
Flaxseed
Flaxseed may come as a surprise since it has high levels of omega-3s, which are not only good for you but also provide the ideal omega-6 to omega-3 ratio. Unfortunately, this superfood is also high in lignans, which can reduce testosterone in several ways.
- Flaxseeds reduce the conversion of testosterone to dihydrotestosterone, a highly active androgen that amplifies the effects of testosterone.
- Lignans reduce testosterone levels.
- SHBG binds free testosterone, making it inactive.
Flaxseeds can significantly reduce testosterone levels in both men and women, according to studies.
Alcohol
It appears that alcohol doesn’t just fuel any illness. As a result, we all need to lighten up on those outdated customs and beer, sorry fellas! government limits on safe alcohol consumption presently stand at one glass of wine per day for women and two glasses per day for men.
Estrogen is a hormone that promotes body fat accumulation. Because of this, heavy alcohol drinkers have more body fat.
Estrogen has the opposite effects to testosterone, as you know. It’s no surprise that a beer belly and alcohol go hand in hand. Belly fat causes inflammation, which lowers testosterone levels even more.
Even light drinking regularly can lower testosterone, according to one study published in the Current Drug Abuse Review.
Trans Fats
Trans fatty acids are well-known for their negative effects on one’s health. To begin with, trans fats are produced from the same vegetable oils that contain high levels of PUFAs. But there’s more to it than that. The hydrogenation process transforms the lipids into highly inflammatory substances, raising the risk of a variety of chronic illnesses dramatically
High PUFAs and elevated inflammation will not help your testosterone. As a result, you should avoid foods like cakes, donuts, muffins, potato chips, fast food, and margarine. trans fats are present in many packaged meals as a result of their extended shelf life.
Fried Foods
Fried items, in particular, have high amounts of PUFAs, which are harmful to testosterone. Furthermore, they frequently contain a lot of salt, which may lead to negative health effects.
Consuming fried foods is therefore eating a high dose of PUFAs, which inhibits testosterone production and raises inflammation.
Processed Foods
Almost all food items that are packaged in bright, attractive packaging often include trans fats and other artificial substances that can harm your health and testosterone levels. Aside from trans fats, processed meals also contain significant amounts of vegetable oils, which are a source of PUFAs.
Make a point of shopping for fresh foods while avoiding processed ones when grocery shopping. If you want to purchase processed meals, be sure they’re organic.
Sugar
Sugar, in all its forms, is just as terrible for your general health as it is for your testosterone level. To state that Americans consume a lot of sugar might be an understatement. The typical American consumes almost 20 teaspoons of sugar each day.
Excess sugar intake lowers testosterone and promotes inflammation in the body, both of which limit testosterone production.
Other factors
Other factors that can contribute to hormone imbalances or low testosterone include:
- Aging
- Obesity
- Diabetes
- A sedentary lifestyle
- Chronic drug, tobacco, and marijuana use
Conclusion
Steer clear of the foods outlined above, or at least limit your consumption if you want to increase testosterone levels.
Diet and exercise are critical for maintaining excellent health and keeping hormone levels balanced.
Dairy, fats, and soy contain substances that reduce testosterone levels in the body.
These foods should be avoided by anyone who has issues with their testosterone levels.
TOP 3 Natural Testosterone Boosting Supplements – Safe Testosterone Boosters for More Energy, Stamina and Sex Drive! Find Out More >>
Wilbur is a fitness fanatic who has been writing about his experiences for over ten years. He started his own publications on topics such as bodybuilding, Steroids, SARMs, and Fitness, and he doesn’t claim to know everything – what he talks about is something he’s done himself. From anabolic steroids to peptides, to HGH, SARMs, and supplements, Wilbur has tried it all at some point in his life and can relate to the experience.
