Do you want to keep your testosterone levels high? If so, then you need to avoid the foods that we are going to talk about in this article. These foods can kill your testosterone and make it difficult for you to achieve the body composition that you are aiming for. So what food kills testosterone? Read on to find out!
What Food Kills Testosterone?
Here are some testosterone killing foods you should avoid:
1. Soy-based products
Soy is one of the most popular plant-based protein sources out there. However, soy contains a high amount of phytoestrogens. Phytoestrogens are plant-based estrogens that can mimic the hormone estrogen in the body. When phytoestrogens bind to the same receptors that testosterone binds to, it can reduce testosterone levels.
Asides from that, fats from soy have a lot of PUFAs. Polyunsaturated fatty acids (PUFAs) can severely limit testosterone production when their amount is too high, as in soy products.
According to a 2013 study, men who consumed 20 grams of soy protein isolate per day for two weeks had lower T levels than those who took whey protein isolate or a placebo.
Avoiding soy-based products isn’t as simple as you might believe. It’s in a lot of foods such as:
- Soy milk
- Edamame beans
Vegan protein powders that contain soy protein isolate should also be avoided. If you want to eat soy, do so in moderation and opt for fermented soy products such as:
- Soy sauce
2. Dairy Products
Dairy products are another food that can kill testosterone. Dairy contains a high amount of saturated fat and cholesterol. Saturated fat can increase estrogen levels, which, in turn, can reduce testosterone levels.
Dairy products also contain a high amount of lactose. Lactose is a sugar that can reduce testosterone levels and increase cortisol levels. Cortisol is a stress hormone that can further increase estrogen levels and lower testosterone levels.
So, what dairy products should you avoid? Here are some of them:
- Whole milk
- Ice cream
- Cream cheese
- Sour cream
Flavored milk, such as chocolate milk or strawberry milk, should also be avoided. Opt for nut-based products such as almond milk or coconut milk if you want to consume milk.
Alcohol is a toxin that can kill testosterone. It’s a diuretic, which means it increases urine production. When you urinate, you lose water and electrolytes such as sodium and potassium.
Electrolytes are essential for many processes in the body, including hormone production. Alcohol also inhibits the release of luteinizing hormone (LH) from the pituitary gland. LH is responsible for stimulating testosterone production in the testes.
So, what alcoholic beverages should you avoid?
- Hard cider
Sugar is already linked to a plethora of health problems, yet the average American male consumes about 17 teaspoons of sugar each day—nearly double the recommended amount.
High sugar intake can lead to insulin resistance, which is when your body becomes less sensitive to the hormone insulin. Insulin is responsible for transporting sugar from the bloodstream into the cells. When you have insulin resistance, too much sugar stays in the bloodstream and can damage the cells.
This damage can lead to inflammation and oxidative stress, both of which can reduce testosterone levels. Sugar also increases cortisol levels, which further affects hormone levels.
According to one research, males 19 to 74 who consumed sugar had testosterone levels that were 25 percent lower than those who didn’t; their testosterone levels remained low for up to two hours. Another study performed on individuals affected with low testosterone levels found that diets containing sugar-sweetened beverages drastically lowered serum testosterone levels.
So, what sugary foods should you avoid?
- Chocolate bars
Processed fruit juices such as apple juice, orange juice, etc., should also be avoided. If you want to eat fruit, eat whole fruits such as apples, oranges, bananas, etc.
Mint is a great herbal remedy for many different health conditions, but it’s not so great for testosterone levels.
According to a rodent study, testosterone levels in rats that consumed peppermint or spearmint tea decreased compared to a control group that received just water. In another research, spearmint exposure resulted in oxidative stress and lower testosterone levels in rodents.
So what should you do if you want to consume mint?
Opt for peppermint oil instead of peppermint tea. And do not consume spearmint in any form. If you want to eat mint, add it to dishes such as salads, soups, etc. Do not consume it in large quantities.
Like mint, licorice is also a great herbal remedy for many different health conditions. But it can decrease testosterone levels and increase cortisol levels.
According to a 2003 study, men who took 7 grams of licorice root per day for one week had a 26 percent drop in testosterone levels. Licorice also inhibited the production of sex steroid hormones, including testosterone, according to a 2016 animal research.
7. Processed Foods
Processed foods are loaded with unhealthy ingredients such as sugar, trans fats, and sodium. These ingredients can damage the cells, leading to inflammation and oxidative stress. Processed foods are also high in calories, which can lead to weight gain. Obesity is linked to low testosterone levels.
Avoids foods such as:
- Packaged snacks
- fried foods
- Frozen meals
- Processed meats such as ham, bacon, etc.
- Microwaveable meals
- Breaded foods such as chicken nuggets, fish sticks, etc.
- Ice cream
These are just some of the foods that kill testosterone. So many other foods and drinks can also affect testosterone levels. If you want to boost your testosterone levels, make sure to consume a healthy diet and avoid the foods and drinks listed above.
What To Take To Increase Your Testosterone Levels
To increase your testosterone, you’ll need to consume the following testosterone boosting foods;
Ginger has been used for millennia for medicinal and culinary purposes. Studies suggest that this root might help men with fertility.
Taking a daily ginger supplement for three months increased testosterone levels by 17.7 percent in a group of 75 adult male participants with fertility problems in one study. And according to the researchers, ginger may also help improve sperm health in other ways.
Fenugreek is an annual plant in the family Fabaceae, with leaves consisting of three small obovate to oblong leaflets. It is cultivated worldwide as a semiarid crop. Fenugreek seeds have been used in traditional Chinese and Ayurvedic medicine for centuries.
A 2015 study involving eight men found that those who took fenugreek supplements had increased testosterone levels and improved sexual function. Another research suggests that fenugreek may help increase strength and muscle mass in men.
Zinc is a mineral that’s essential for many biochemical processes, including testosterone production. According to research conducted by scientists, testosterone levels are lower in zinc-deficient men than in men with normal zinc levels.
The body does not store zinc, so it’s important to get enough of this mineral from food or supplements. Good sources of zinc include oysters, beef, lamb, pumpkin seeds, and spinach.
Vitamin D is a fat-soluble vitamin that’s essential for bone health and many other functions. This vitamin is produced in the body when the skin is exposed to sunlight.
Low levels of vitamin D have been linked to low testosterone levels. A 2014 study found that men with vitamin D deficiency had lower testosterone levels than men with normal vitamin D levels.
To increase your vitamin D intake, spend time outdoors in the sun or take a supplement.
Maca root is a vegetable that’s native to Peru. This root has been traditionally used to enhance fertility and sexual function. A study found that men who took maca supplements had increased libido and improved semen quality.
Protein is essential for muscle growth and repair. Consuming enough protein is necessary to build and maintain muscle mass. During a protein deficiency, the body actually binds testosterone, reducing free testosterone and leaving less available to perform its functions.
Ashwagandha is an herb that has been used in Ayurvedic medicine for centuries. This herb is sometimes referred to as “Indian ginseng” because of its similarities to ginseng.
In research conducted on infertile men, 5 grams per day for three months was tested. The participants’ testosterone levels rose by 10–22 percent as a result of taking the supplement. Furthermore, 14% of couples were successfully pregnant after using it.
Ashwagandha has been linked to improved exercise performance, strength, and fat loss while also increasing testosterone levels.
Furthermore, one small study of 57 men published in April 2014 found that taking 600 mg of ashwagandha extract elevated testosterone levels by around 15% compared to a placebo after eight weeks.
Cacao is a dried and fermented bean that’s used to make various foods. This bean is rich in antioxidants and has been linked to many health benefits.
Certain flavonoids, such as cocoa flavonoids like quercetin and apigenin, have been shown to aid in the production of testosterone from Leydig cells in the testicles.
Avocados are high in healthy fat, which is essential for hormonal health. Avocados also include magnesium and a mineral called boron, which studies suggest may help to boost testosterone levels. Boron is a trace element that appears to influence testosterone metabolism in the body and reduce testosterone deterioration.
If you want to boost your testosterone levels, make sure to consume a healthy diet and avoid the foods and drinks that can kill testosterone. Eat plenty of protein and get enough vitamin D and zinc. You might also want to try taking supplements like ginger, fenugreek, ashwagandha, or maca root. Looking for high-quality supplements that can help you boost your testosterone? Shop from our store!