The foods you eat can boost your testosterone levels. Fructose, for example, is known to limit sex hormone binding globulin (SHBG) production, which in turn means that the monosaccharide can raise free testosterone.
Fructose is the main sugar you’ll get from most fruits, but it’s also found in processed food like soda and sweets. Now, should you simply load yourself with any of these sources of fructose?
You definitely shouldn’t. Note that the way in which fructose gets absorbed plays an important role in determining whether it’ll be beneficial (instead of actually causing harm).
The fructose you get from eating fruit gets processed slowly, as made possible by fiber and water content. Processed food, on the other hand, gets digested quickly and elevates your blood sugar levels.
Simply put, getting fructose from fruit allows you to achieve high insulin sensitivity, which has been linked with improvements in testosterone production and availability.
Foods that contain vitamin D also support healthy testosterone levels but function in a different manner. Vitamin D, which you can get from tuna, milk, and yolk, increases the body’s production of the steroid hormone.
Many experts believe that this is the case, given the abundance of studies that support the vitamin’s possible role as a precursor for testosterone. However, the exact process in which this occurs remains a mystery.
There are different ways in which certain foods affect the male hormone’s availability. Food items found to have a goitrogenic effect (like soy), for example, can prevent the thyroid from functioning properly.
Thyroid issues are commonly associated with testosterone problems (even full-blown hypogonadism). And given how important the thyroid is in ensuring proper tissue function, other problems will surely emerge.
Food items with estrogenic effects (such as flax) may also cause issues, specifically in terms of hormonal balance. These food have components that act in a way similar to estrogen.
Whenever there’s an abundance of estrogen, testosterone production is temporarily halted. This, in turn, results to the further lowering of the male hormone’s levels, eventually triggering symptoms of testosterone deficiency.
Lignans, a specific type of phytoestrogen, doesn’t merely interfere with testosterone production. They also prevent the conversion of testosterone into its more potent form, which is dihydrotestosterone (DHT).
This happens since phytoestrogens reduce the availability of 5 alpha-reductase, which is the main enzyme responsible for facilitating the conversion process.
Of course, we shouldn’t forget about the harm brought by processed or refined food (such as pasta). As we’ve partly mentioned, these inexpensive food products are way too easily digested, leading to a surge in blood sugar.