So following on from Foods That Lower Testosterone & Alternatives That Won’t Part 1 & 2. In this article we’re going to be looking at more of the foods that lower testosterone and similar foods you can substitute them for, which won’t lower T or potentially increase testosterone production.
Why Look At What You Eat At All?
As we’ve covered in prior articles and plenty of other articles on this site, your diet is one of the biggest things effects your wider health & hormones, including testosterone production. There are lots of foods that lower testosterone and sadly there has been a lot of confusion and misinformation distributed in regard to diet over the past couple of decades. This has led to a lot of the foods promoted as being healthy when they aren’t necessarily healthy and foods that lower testosterone being consumed in greater volume, when this can negatively impact health.
So your diet is likely one of the biggest causes of having lower testosterone and as we all have to eat, is one of the easiest, if not the easiest to help reverse lowering of T levels. So in this article we’re going to look at the foods that lower testosterone and similar alternatives that won’t lower T.
The Types Of Food To Avoid
If you’ve viewed the other articles in this foods that lower testosterone and alternatives series, you will have seen the list below already, most of these foods we’ve covered already, which you can see in the other articles here.
In this article, we are going to cover grains, foods high in Omega 6 and seeds. I’ve included the entire list of what we’ve been covering/ and are going to cover in the remainder of this series for your information. If you want to find out what the alternatives that won’t lower testosterone, check out the rest of this series on the link above.
- Pulses / Beans/ Legumes
- Vegetable Oils
- Foods High In Sugar
- Highly Processed Foods
- Foods High In Omega 6
- Non Organic Foods
- Genetically Modified/ GM Foods
- Low Fat/ Diet Food
Grains & Refined Grains
By grains/ refined grains I’m referring to rice, wheat, oats etc. and the products made from them like pastas, breads and noodles. The issue with grains is they contain gluten which can increase prolactin levels and reduce testosterone levels. They also tend to be high in fiber and a diet that is high fiber can lower testosterone. Then finally on top of this, most grains can extract minerals from the body, many of which are responsible for Testosterone production.
Then refined carbohydrates such as pasta and breads made from grains, present a further issue in regard to testosterone production. This is due to them being quickly digested by the body, this leads to a quick release of sugar and as a result insulin being released. Insulin release inhibits the testosterone of production.
Most people will eat grains as a source of carbohydrates and we all need carbs in our diet. In fact a lack of carbs will actually lead to lowered testosterone production. The two main issues with grain intake (and carbs as a whole) is that most people tend to consume too much, in reality your diet should be around 30% – 40% carbs (most peoples is far higher than this). The second issue is what we alluded to above and that is consumption of refined grains, which as I’ve advised leads to insulin spikes due to the high amounts of sugar and this inhibits hormone release.
So ideally you want to reduce your carb intake as a whole and secondly reduce intake of grains & particularly refined grains. So as alternatives, I suggest vegetable sources of carbs like:
- Sweet potato
- Squash (butternut etc.)
If you are going to eat grains, I’d advise to opt for wholegrain options as they aren highly refined grains, so wholewheat breads, noodles and pastas etc.
Foods High In Omega 6
Foods high in omega 6 are usually highly processed fatty foods like:
- Ready made soups
- Pork scratchings
Now I assume you already know these foods are poor for you health and already take this in to account. What I’m talking about is foods that are healthy; or at least considered healthy but are high in Omega 6, these are mainly seeds, nuts and oils and a few others such as:
- Sunflower Seeds
- Hempseed Oil
- Grapeseed Oil
- Vegetable Oil
The reason foods high in Omega 6 are ones that lower testosterone is, that high amounts of omega 6 causes inflammation and when the body is inflamed it doesn’t operate properly; and this includes reducing testosterone production. Now you need Omega 6 as it is a key source of energy but, you need the anti inflammatory products of omega 3 to counter in the inflammation. So the body needs a ratio of Omega 6 to omega 3 and sadly most people have way too much Omega 6 in their diet.
So the main things I’m going to focus on is alternatives for cooking oils, seeds and nuts. I’m leaving Soy as there is no real alternative except meat, I assume if you eat Soy, you do so because you’re vegetarian/ vegan.
Alternatives To Seeds
If you want to include seeds in your diet, I advise to opt for Organic pumpkin seeds, they have a good ratio of Omega 3 to Omega 6, they are also a nutritional powerhouse as far as testosterone production is concerned, as they are high in zinc, magnesium, saturated and monounsaturated fats, all of which increase testosterone production.
Alternatives To The Oils
As a cooking oil, the main one I recommend is coconut oil, it is mainly saturated fats, so aids with testosterone production, it isn’t high in Omega 6 and has a higher “smoking point” is a healthier option for cooking at higher heats than vegetable oils anyway.
I recommend olive oil as ideal for adding to salads and cooking at lower temperatures, it’s also a good source of monounsaturated fat that also aids with testosterone production.
Alternatives To Walnuts & Peanuts
Both have a great nutrition profile for increased testosterone production, Brazil nuts are a great source of Selenium which is great for increased T. We’re not quite sure why Tiger Nuts increase T yet but in rat studies, it’s shown to increase almost double testosterone production!
The final food that lowers testosterone we’re going to look at is seeds, now I don’t want to repeat myself too much, as one of the major reasons seeds lower T is due to the high levels of Omega 6. So I won’t go over that again, the other reason main reason seeds can lead to lowered T is the phytoestrogens they contain, which are a plant version of estrogen. If increased T is your aim you don’t want to increase your estrogen levels.
As I mentioned earlier, if you want to include seeds in your diet, the main one I recommend is Pumpkin Seeds due to the testosterone boosting properties.
Final Thoughts & Future Articles
I hope you have found this article on foods that lower testosterone and alternatives that won’t useful. I’ll be putting together articles advising what I believe to be the best brands of some of these alternatives and where to purchase, so keep an eye out for them. If you have any queries in regard to this article, foods that lower testosterone or testosterone as a whole, just drop me a comment below and I’ll get back to you!