So following on from Foods That Lower Testosterone & Alternatives That Won’t Pt 1 we’re going to be looking at more of the foods that lower testosterone and foods you can substitute them for, that won’t have a negative effect on T and in some cases will positively impact levels.
Why Look At What You Eat At All
As we’ve covered in other article on this site, your diet is one of the major things that can effect your wider health & hormone production, this of course includes your testosterone production. There are many foods out there that lower testosterone; unfortunately there has also been a lot of confusion and misinformation distributed over the past couple of decades in terms of what food is healthy for you and a lot of the foods believed to be healthy, aren’t quite as healthy as once thought and in many cases lower T. We all have to eat, so it’s arguably the easiest place to being when it comes to increasing/ addressing our testosterone levels.
The Types Of Food To Avoid
As mentioned in foods that lower testosterone part 1 the below are the types of foods that we should look to be avoiding. Numbers 1 – 3 were covered in part 1, you can see more about why these lower testosterone by clicking on the link at the top of this page.
In this article, we are going to cover numbers 4 – 6 and the rest in the remaining part of this series.
- Pulses / Beans/ Legumes
- Vegetable Oils
- Foods High In Sugar
- Highly Processed Foods
- Foods High In Omega
- Non Organic Foods
- Genetically Modified/ GM Foods
- Low Fat/ Diet Food
So many of us like chewing gum or mints as a way to freshen our breath or enjoy something sweet. You may also use it to season food, aid digestion and flavor drinks etc. The major problem with mint is that both spear and pepper are shown to lower Testosterone, but in studies it is shown that spearmint reduces Testosterone by almost double the amount peppermint does. So both lower your T levels and should be avoided but if you have to have mint make sure you opt for peppermint!
If freshening your breath is your aim, I advise adding water to lemon juice. The citric acid in the lemon juice stimulates saliva production and kills bacteria in the mouth helping to fight bad breath. Being high in vitamin C You can pick up lemon juice in shops pretty much anywhere; but where possible I advise trying to get organic lemon juice: Amazon
If you want to aid your digestion, I suggest you check try the following Foods that boost testosterone production & contain natural digestive enzymes. These include pineapples, honey, bananas, avocados, kefir, sauerkraut, kimchi, kiwifruit and ginger. All of these have nutritional properties that increase T and most of them can be seen on my Foods That Boost Testosterone Production – The Big List for you to find out more about why they increase T.
If you want to an alternative seasoning to mint, parsley isn’t too dissimilar in taste and helps increase testosterone production. Sea/ Himalayan salt, ginger & turmeric are also effective for increased testosterone production. So plenty of other options out there!
If you like mints as something sweet, check out the next section. We will be covering alternatives to foods high in sugar (which mints definitely are) in more detail below.
Foods High In Sugar
Eating or drinking something high in sugar leads to a spike in insulin release and high amounts of insulin suppress the release of testosterone. Foods high in sugar should be pretty top of the list for foods that lower testosterone production. Studies have shown that consuming 75 grams of sugar lowers testosterone by as much as 25%, the Western diet is so high in sugar, that some people spend in a state of constant suppressed testosterone production. If you consider a can of coke contains over 30g of sugar, you can see why this is the case.
High Sugar Alternatives
If you want a natural sweetener that can added to food and drinks, I recommend organic honey. It isn’t raise blood sugar levels as quickly, it’s also a good source of boron which aids testosterone production; and is a good source of other vitamins and minerals that increase T like B vitamins, zinc & magnesium.
Another good alternative to sweeten desserts, porridge, yogurt etc. is raw organic cacao. This is the natural occurring version of dark chocolate, it is packed full of magnesium, Zinc and gut friendly bacteria. All of these aid with testosterone production. This isn’t something that is necessarily easy to pick up in the supermarket but you can get in online and Amazon have a great supply which you can check out here:
Of course, you always have fruit as an option to make things sweeter, there are a number of fruits that specifically increase testosterone production. These include bananas, raisins, pineapple and cherries. You can find out more about other options on this foods that boost testosterone production article.
Highly Processed Foods
When we say highly processed foods, think of things like sweet and savory pastries, crisps, vegetable oils, breakfast cereals, breads, biscuits, processed meats (hams, pate etc.) ready meals/ microwave meals. These lower testosterone for a number of different reasons, this includes them being high in sugar, high in trans fats’ and often high in Omega 6. You can find out more about why trans fats’ and omega 6 lower testosterone production in this foods that lower testosterone production article.
Highly Processed Foods Alternatives
There aren’t any clear cut alternatives to highly processed foods, the two main things I can recommend are as follows:
Health/ Fitness Meal Delivery service
There are a number of organisations that have cropped up over recent years who deliver ready-made meals to people who are interested in fitness, gaining muscle mass, achieving fat loss etc. While I don’t feel these are necessary the best option as you can’t guarantee these foods are as low in sugar, omega 6 and trans fats’ etc. compared with if you were preparing yourself. That being said, these services are aimed at people who regularly workout and fitness professionals who don’t have time to cook, so things like getting the right macros content and the overall quality of the food correct is extremely high on the list!
These services are great if you’re short on time and if you already have fitness goals in mind, as they tailor their meals to your goals! There is one organisation I have personal experience with, they have great customer reviews and results and I’ve used them in a few different capacities for a number of years. The organisation is Muscle Food they are a provider of pre prepared meals and high quality meat and other food produce for helping you reach your fitness goals. You can find out more about them for yourself and the different services they offer by checking out their site below:
Another service a number of my clients utilise and highly recommend is Fresh Fitness Food
It is a premium meal delivery service, tailored to your fitness goals. Unfortunately right now they only operate in the UK; but I have had several testimonials that their meals are amazing and they go to every length to help you reach your goals including going through consultations with customers.
If you’re UK based and want to give it a try, take advantage of my discount code TESTOSTERONETIPS25 for £25 off your first order. If you want any assistance with what to order, reach out on my comments and I’ll make sure you get the support to put the right meal package together for your goals, including increased testosterone production.
Preparing Meals Yourself
This way you can control the quality of the ingredients and avoid things like the high amounts of sugars, trans fats’ and can swap out vegetable oils for cooking oils that don’t promote inflammation like coconut oil. If you want more information on the ideal cooking oils to look out for healthy T and wider health, check out this Foods That Lower Testosterone – Cooking Oils To Avoid article.
If you’re not sure how to go about preparing your own food, you can go down two different routes.
Following Cooking/ Recipe Books
So the first is getting/ picking up a cooking book. If you want an easy to start with recipe book that is ideal for aiding with testosterone production, I suggest The Beginners Keto Diet Cookbook– The Keto diet is great for increased testosterone production, you can find out more about why Keto aids T production here: Foods that Boost Testosterone Production – Ketogenic Diets
It contains over 100 whole food, low carb, quick and easy to follow recipes. They aren’t high in sugar, Omega 6 or trans fats’ and have the advantage being foods that boost testosterone production.
The other cooking book I can recommend is lean in fifteen, these are the series of books done by Joe Wicks (who you may have seen on TV or YouTube), while the recipes aren’t as good for outright testosterone production, they will certainly reduce your omega 6, sugars and trans fats’ intake and the recipes are quick and easy to follow.
Much like fitness meal delivery services, these have risen in popularity. These are boxes delivered to your home with all the ingredients for your meals and a step by step recipe for you to follow. Ideal if you’re short on time and unsure about how to cook meals from scratch. Again slight issue with ingredient control; but for the best part they are healthy ingredients and certainly lower in sugar, omega 6 and trans fats’ than prepackaged and ready-made foods, meaning far lower inflammation and higher testosterone production.
There a couple that have great customer reviews and are big national companies. Such as Janeplan & Hellofresh, you may wish to consider checking them out.
Final Thoughts & Future Articles
I hope you have found the second part of this series of articles useful and can see why foods high in sugar, mints and highly processed foods are foods that lower testosterone production. As I’ve advised you want to limit your exposure to these foods as much as possible. Try my alternatives where possible, your T levels and in many cases your wilder health will benefit! Check out Foods That Lower Testosterone And Alternatives Pt 1 and be sure to keep an eye out for my future articles on this subject, where we will be covering off the rest of the foods in this list.
As always any questions in regard to this article, foods that lower testosterone or in regard to testosterone production as a whole, just drop me a comment below. If there are any types of foods you feel I may end up missing just drop me a comment below as well and I’ll see about putting together an article covering it.