Testosterone levels fluctuate continuously throughout a man's life. The amount of testosterone produced by the body gradually decreases over time, but many factors can also intensify and accelerate this process. These factors are related to your lifestyle and more specifically to your diet and physical activity. The foods you eat can increase or decrease the level of testosterone that is produced by your body. To stimulate the production of this hormone, specialists recommend that men reduce their sugar consumption. Can sugar actually reduce the amount of testosterone that is produced by the body? Is there a relationship between sugar consumption and testosterone levels? You will discover the answer to this question by reading the rest of our article.
The most frequently consumed types of sugar
The term sugar refers to the soluble carbohydrates that we consume. These carbohydrates provide energy to our body in the form of glucose and fructose. There are several kinds of sugar. The sugars we regularly consume include:
– Lactose: Lactic sugar found in milk and dairy products Sucrose: Table sugar in the form of fructose and glucose Fructose: Natural sugar found in honey and fruit Glucose: Main source of energy for our cells
We decided to dedicate our article to the effects of fructose and glucose on testosterone production. Let's continue this study!
Sugar and Testosterone
Excess sugar consumption increases the risk of developing type 2 diabetes and many other health problems, including obesity. But do you know the effects of sugar on your testosterone levels? Scientists from Massachusetts General Hospital conducted a study to analyze the physiological effects of sugar on the production of testosterone in the male body. The results of this study were published in the journal Clinical Endocrinology and these data indicate that glucose consumption visibly reduces testosterone levels. In fact, glucose reduces testosterone levels by 25%. Specialists say that the decrease in testosterone production can be caused by a problem with the functioning of the testicles. However, it is important to specify that this type of malfunction is generally temporary. Studies have already confirmed that there is a direct link between high insulin levels and insufficient testosterone production.
That being said, glucose stimulates the production of insulin, which may also explain why it reduces the amount of testosterone that is produced by the male body. A study shows that hypogonadism (low testosterone levels) is associated with insulin resistance and that this disorder can indicate metabolic disorders.
A study that was published in the Journal of Clinical Investigation indicates that high consumption of fructose and glucose can turn off the gene that regulates the production of testosterone and estrogen in the body. How is it possible? Glucose and fructose are metabolized by the liver which converts carbohydrates into lipids (fats). Scientists have discovered that increased lipid production turns off a gene called SHBG (sex hormone binding globulin), which has the effect of lowering the level of SHBG protein in the blood.
Most studies focus on the short-term effects of sugar consumption on testosterone levels, however, the results obtained are significant enough to encourage you to reduce your sugar consumption and adopt a healthy lifestyle.
Sugar and Weight Gain
Sugar is directly associated with weight gain and obesity. Researchers from the University of Reading, the University of Cambridge and Arizona State University have conducted an extensive study which indicates that people who consume a large amount of sugar are 54% more likely to be affected by the overweight than others. In particular, these scientists found that most people have no idea of the exact amount of sugar they consume. This problem can prevent us from realizing that our daily sugar intake is too high. Indeed, few people know that sugar is present in a large number of foods, especially in processed products, and not only in sweets.
Recent studies seem to indicate that weight gain contributes to the decrease in testosterone levels. This explains why doctors and specialists recommend that men lose weight in order to stimulate the production of testosterone in their body. The results of a study indicate that patients who lost weight saw their testosterone levels increase by 50%.
Should I stop consuming sugar?
The results obtained during various research indicate that sugar can reduce testosterone levels by acting directly or indirectly on the production of this hormone in the body. However, we would like to point out that it is possible to fight against the effects of this food. You can, for example, limit your consumption of sugar and sugary foods if you want to preserve your testosterone levels or increase the amount of testosterone that is produced by your body.
We advise you to read the labels of the products you want to buy, to inform yourself about the different names for sugar and to avoid consuming foods that are too rich in sugar. These little tips can be very helpful and can help you limit the effects of fructose and glucose on your testosterone levels.
Tips to Boost Testosterone Production in Your Body
You can also increase your testosterone levels naturally by taking certain steps, including:
Exercise: Physical activity allows you to stay in shape, increase the production of testosterone in your body, regain your confidence, gain strength and endurance. Consuming protein, carbohydrates and healthy fats: Protein stimulates the burning of fat, which allows you to optimize the production of testosterone in your body. Learn to manage your stress: When you are stressed, your body produces more cortisol and this hormone has negative effects on the production of testosterone. We advise you to practice relaxing activities to fight against stress. Sport is also recommended in this type of situation because physical activity limits the production of cortisol.
Take dietary supplements to increase your Vitamin D levels – This vitamin increases the production of testosterone, but the foods we eat do not contain enough of it.
Consuming Zinc-Rich Foods – Zinc is essential for optimizing testosterone production as well as male sexual performance.
Excessive consumption of sugar always negatively affects testosterone levels, this problem is particularly linked to the effects of this food on insulin. Sugar also increases the risk of weight gain. Obesity and overweight are frequently associated with testosterone deficiency. The studies that have been carried out in this area indicate that it is possible to combat these problems and increase the amount of testosterone produced by the body by modifying our lifestyle and limiting our sugar consumption.