Just as there are foods that can help lower your cholesterol, there are foods that can lower your testosterone. As a vital hormone, testosterone plays a role in more than just sex. It can affect bone mass, muscle mass, body hair, weight, energy levels, memory, mood, blood count and testicle the size of your testicles.
If you’re concerned about your testosterone levels, take note of which foods you may want to avoid.
Soy-based products
Foods with phytoestrogens may lower testosterone, though there are conflicting studies. To be safe while the jury is still deliberating, you may want to avoid soy-based foods, such as tofu, edamame, soymilk and meat alternatives made with soy.
Trans fats
There’s some research that indicates that consuming trans fats may lower testosterone levels. Trans fats, also called “partially hydrogenated oils,” can raise bad (LDL) cholesterol and possible decrease testosterone levels. Fast foods, margarine, microwave popcorn, ready-to-use frostings, frozen pizza, refrigerated cinnamon rolls and biscuits, coffee cream, frozen pies and other snack goods are the most likely culprits.
Dairy
If you love dairy, look for organic milk that comes from cows that have not been given synthetic hormones. Although natural hormones in dairy products may also decrease testosterone, so can milk produced by cows that were fed soy. Your best bet is to avoid dairy and opt for things like almond milk and yogurt made from almond milk.
Alcohol
Men in particular should consider decreasing or giving up alcohol if they have concerns about their testosterone levels. There’s evidence that heavy or regular drinking over extended periods of time can decrease testosterone levels in men.
Baked goods
Research on Taiwanese published in the journal Nutrients found that men who ate a diet high in pastries, bread and other desserts had lower testosterone levels, decreased muscle mass and increased body fat.
