Welcome to the first part of this series of articles, we’re going to be following up on the foods that lower testosterone and the alternatives you can consider which won’t negatively impacts levels & may even increase levels.
Why Look At What You Eat At All
Your diet is one of the major things that can effect your wider health & hormone production as a whole and this of course includes your testosterone production. Unfortunately there are many foods lower testosterone there is also a lot of misinformation out there in terms of what food is healthy for you and seeing as we all have to eat it’s arguably the biggest influencer of our testosterone levels.
The Types Of Food To Avoid
There are lots of foods that lower testosterone but most fall in to the below categories:
Non Organic Foods
Genetically Modified/ GM Foods
Foods High In Sugar
Highly Processed Foods
Foods High In Omega 6
Low Fat/ Diet Food
Pulses / Beans/ Legumes
So for this first part we’re going to look at is “Pulses/ Beans/ Legumes”, “Vegetable Oils” & “Nuts” in a bit more detail, why these foods lower testosterone and look at the alternatives that won’t lower your T So lets get started!
Pulses / Beans/ Legumes
These are popular source of protein amongst vegetarians and vegans and include things like lentils, split peas, chickpeas etc. While they are low in fat and high in protein, pulses, grains & legumes are high in phytoestrogens. Phytoestrogens are dietary estrogens found in plant based foods, if increased testosterone is your aim you want to avoid phytoestrogens as much as possible!
Alternatives To Pulses / Beans/ Legumes
To be honest there aren’t really any “like for like” alternatives, the main thing I can advise is limit intake as much as possible or if you’re using them for a protein source, swap those for diary and meats where possible (organic)!
So vegetable oils have been promoted as a healthy cooking option for a very long time now & are still the standard cooking oil across most western homes. The problem is that vegetable oils aren’t actually healthy, this is due to a few different things with the primary being they are high in polyunsaturated fatty acids (PUFA) and omega 6 fats, both of these lead to increased inflammation and increased inflammation leads to a decrease in T production! They are also highly processed and as a result of the production process most the natural health benefits are actually stripped!
Alternatives To Vegetable Oils
There are a couple of options out there which are better for both your testosterone production and your wider health. I’d advise one of the following cooking oils (ideally organic) for great tasting food, that has health benefits, won’t lower testosterone and can even help increase levels:
Nuts are often viewed as a healthy snack and in some scenarios that is true; but for the best part most nuts lower testosterone production. This is for a few different reasons; but the majority of nuts in their natural form are high in polyunsaturated fats & omega 6, as we’ve covered this leads to increased inflammation, which in turn leads to lowered testosterone production.
Most nuts are also high in phytoestrogens, so things like peanut butter & almond butter that are used as part of a post workout snack, are actually leading to lowered testosterone and lowered testosterone will have a negative impact on muscle gains & fat loss!
The good news for nut lovers is that Brazil nuts have a great nutrition profile far testosterone production. They are very high in selenium, just 4 – 5 is enough to get yiur daily amounts, they are also have good levels of monounsaturated and reasonable levels of saturated fats. You can even get Brazil nut butter which is really nice, again they are quite easy to source on places like Amazon & “whole food” type stores:
There are also Tiger Nuts, while not strictly nuts they taste a bit like hazelnuts and are generally known as “Tiger Nuts”. The studies to date have only been conducted on rats; but the results showed a significant increase in testosterone production, in some cases almost doubled.
I hope you have found this article useful, as I will be creating parts two & three to cover the other foods that lower testosterone and their alternatives, so keep an eye out for those in the next couple of days. If you want to see an in depth list of foods that lower testosterone check out this article: