A Low-Fat Diet Can Kill A Man’s Sex Drive?

Overview: Low-Fat Diet and Testosterone

Yes! This can be a fact for some men, according to some studies. Our sex hormones, such as testosterone, are the driving force behind sexual desire and function. Specifically, testosterone helps improve sexual desire, arousal, such as an erection, and achieve that coveted orgasm that makes sex worthwhile! Low testosterone, on the contrary, is a condition in which the testes do not produce enough testosterone and is associated with hypogonadism (low sex hormones). It can affect 2.1% (about two men in every one hundred) of men worldwide with estimates that this number is increasing per year. Low testosterone is typically associated with genetic or surgical hypogonadism (low testosterone), signs and symptoms of natural aging in men, and even obesity. However, new research is emerging suggesting the link between low-fat diets and low testosterone in some men, which not only may impact sex drive, but one’s overall wellbeing.

In one of the first studies of its kind, authors Fantus et al. (2020) conducted a cross-sectional study, comparing the associations of popular diets, including low-fat and Mediterranean diets, to non-restrictive diets. They found that low-fat diets, compared to Mediterranean and non-restrictive diets, showed the lowest serum testosterone level in men, even after controlling for variables, such as body mass index (BMI), age, and activity levels. Other similar studies, such as this meta-analyses study comparing various intervention studies on the effects low-fat diets have on men’s sex hormones, found significant decreases in sex hormones on low-fat vs. high-fat diets.

These studies are the first of its kind, and thus require more research to make more definitive recommendations. However, the research does reflect current trends in dietary consumption and the effects it can have on men’s sexual health and testosterone levels. There has been a trend towards low-fat and carbohydrate diets for the past 50 years due to the advent of fast-food dining and more processed foods, which has caused a worsening obesity epidemic as well as the chronic health problems that follow. In its aftermath, clinicians, nutritionists, and other health advocates have recommended low-fat diets that are low in cholesterol to combat obesity and its morbidities. Eating foods low in fats, such as trans fats, have been shown to lower obesity and heart disease. However, is there a price to pay for chronically restricting fats from one’s diet when it comes to optimizing your sex hormones, and thus, your sex life?

How Is Testosterone Made?

In order to appreciate the relationship between fats and testosterone, it is important to understand the science on how testosterone is made. A little testosterone 101 if you will…

Testosterone is synthesized primarily in the Leydig cells of testes in men, and to a lesser degree in the adrenal glands which sit on top of your kidneys. Testosterone synthesis involves a complex sequence of events that starts with the hypothalamus signaling to the pituitary gland of your brain for the testes to produce more testosterone. However, it is cholesterol (fats) that is needed to actually synthesize testosterone for functioning. That is right, cholesterol is the essential building block of testosterone!

The simplified step-by-step-guide to converting cholesterol to testosterone is as follows:

When your body detects low amounts of testosterone, the hypothalamus will secrete gonadotropin-releasing hormone (GnRH) to the pituitary gland, where the signal of low testosterone will cause it to secrete luteinizing hormone (LH). LH will then signal the Leydig cells in the testes to start producing testosterone. The Leydig cells convert cholesterol obtained from the bloodstream to pregnenolone, a testosterone precursor. Pregnenolone is further converted by enzymatic activity to 17-hydroxypregnenolone. It is then converted to DHEA, which then further converts to androstenedione, to which it finally undergoes its final conversion to testosterone. In females, testosterone is further converted into estradiol (estrogen).

Again, this sequence is complex, so don’t stress if you don’t understand it. A more simplified illustration of testosterone synthesis is shown below for your convenience:

Why Cholesterol Matters When It Comes To Low Testosterone

As illustrated above, cholesterol is essential to testosterone production. Cholesterol is synthesized from the liver and stored in fat cells for later use. Cholesterol is also obtained from the fats we consume. When the body is low on cholesterol, the liver, and to a lesser degree, a man’s testes will start producing cholesterol, as it is not only essential for sex hormone production, but healthy cell development and brain function. When you indiscriminately eliminate fats from your diet across the board, your body has to rely on stores of fat to maintain proper functioning. However, when those stores become depleted, your body cannot produce essential hormones, like testosterone, for functioning. As a result, low testosterone may result and the associated symptoms that accompany it. Specifically, low testosterone can lower your desire for sex. It can even cause erectile dysfunction.

In addition to sexual dysfunction, common signs and symptoms of low testosterone levels in men are as follows:

• Erectile dysfunction
• Low Sex Drive
• Changes in mood
• Low energy or fatigue
• Difficulties with concentration and memory
• Loss of muscle mass and strength
• Loss of bone density
• Decreased body hair
• Increased body fat
• Infertility

Healthy Fats that Boost Testosterone Levels

By now, you have learned that low-fat diets may affect a man’s testosterone level, and that cholesterol is essential for making testosterone. So does this mean that men should start gorging on lard and butter? Not so fast! Simply consuming various fats from various sources would not be wise or healthy, particularly if you are at risk for obesity or heart disease. However, the key to this equation is to choose “smart fats” that are high in HDL (good) cholesterol and low on LDL (bad) cholesterol to maximize your body’s testosterone levels and potential.

Such smart fats should contain high amounts of monounsaturated fats, as well as omega 3 fatty acids, which help reduce inflammation, and have other heart and brain health benefits. Additionally, smart fats have the added benefit of helping to actually utilize the fats consumed more efficiently, promoting fat burn and thus supporting weight management. Below, we discuss the types of fats that may help boost testosterone levels:

Fatty Fish

Fatty Fish, such as sardines and salmon, are rich in omega 3 fatty acids, as well as Vitamin D and Zinc, both nutrients implicated in helping to boost tetosterone levels. Eating fatty fish just a couple times a week (or taking a fish oil supplement) is all that is needed to obtain the health benefits.

Extra Virgin Olive Oil

Extra virgin olive oil is the preferred form of olive oil to consume due to its minimal processing, and thus, maximum health benefits. Extra virgin olive oil is rich in healthy fats, such as monounsaturated fats and omega 3 fatty acids, and thus is a great source of fats for your body to use to produce testosterone. Olive oil is best consumed raw and uncooked. So skip the dressing and try drizzling a tablespoon of olive oil on your salad the next time you’re making dinner!

Avocados

Avocados are an excellent source of monounsaturated fats which are useful for testosterone production, and also contain healthy amounts of fiber which supports digestive health. Furthermore, avocados also contain a mineral called boron, which has been known to influence testosterone metabolism and may act to protect against testosterone degradation. Avocados are very versatile when it comes to meals, and can even be used in shakes to provide a smoother consistency. Just 1 avocado a day is all that is needed to obtain the health benefits associated with boosting testosterone.

Eggs

Egg yolks are rich in HDL cholesterol (good fats), as well as selenium, a mineral and antioxidant that also may be implicated in enhancing the production of testosterone. The fats in eggs are great sources of cholesterol the body can use and store for testosterone production. Additionally, they are a great source of protein which is needed for building lean muscle. Just remember to consume the egg yolk, which contains the actual fats and nutrients as opposed to just the egg whites, which do not.

Nuts

Some nuts, such as macadamia nuts and tiger nuts, even Brazil nuts, which have the added benefit of being potent in both selenium and boron, are high in healthy fats and thus are great sources of fats for boosting testosterone levels. These kind of nuts are also a great source of fiber and protein, which helps improve digestive health and support the building of lean muscle.

Foods That Lower Testosterone Levels

As we have learned, a healthy, balanced diet rich in monounsaturated fats and omega 3 fatty acids can help improve testosterone levels. There are certain foods, however, that should be avoided if attempting to maximize your testosterone potential. Foods that are highly processed, lack proper nutrients, and promote obesity can lower your testosterone levels. Studies also suggests that obesity has been implicated in reducing testosterone levels. According to one study, high consumption of bread and pastries, dairy products, desserts, and take-out foods were associated with a 5 times greater liklihood of predicting low testosterone levels compared to men with lower dietary scores.

Examples of foods to avoid that can potentially lower testosterone levels include:

• Soy and soy products – contain phytoestrogens (plant estrogens), which attach themselves to the small amount of estrogen receptors in a man’s body (yes, men have estrogen as well, just in smaller amounts compared to women). This can cause suppression of androgen receptors that target testosterone, and thus, decrease your testosterone levels.
• Vegetable oils (Canola, soybean, corn, and cottonseed oil) – contain high amounts of polyunsaturated fats, which some studies have shown to lower testosterone levels.
• Processed foods (including prepackaged foods) – high in added sugars and trans fats, all of which can decrease testosterone levels.
• Sugar – sugar has been implicated in causing many health problems, such as diabetes and obesity. However, some studies show that sugar can also reduce testosterone levels in some men. According to one cross-sectional study of 74 men, sugar ingestion was associated with a 25% decrease the serum testosterone levels. Of the men with normal range testosterone levels before the study, 15% of those men met clinical diagnosis of having hypogonadism (very low testosterone levels). Sugar is thought to lower testosterone levels by inflicting oxidative stress which causes cellular damage. So, consider decreasing your sugar intake. You may also consider more plant-based, healthier sugar alternatives, such as monk fruit or erythritol.
• Alcohol – Some studies have shown that excessive alcohol consumption can lower testosterone levels.
• Certain nuts (such as almonds and walnuts) – high in polyunsaturated fats, as well as sex hormone-binding hormone (SHBG), which binds to testosterone in the bloodstream, potentially decreasing testosterone levels according to some studies.
• Dairy products – modern improvement in genetic engineering has allowed for cows to lactate throughout their pregnancy. The milk consumed in western nations largely come from dairy cows who lactate while pregnant. As a result, female hormones, estradiol and progesterone, are in the dairy milk and products consumed, which suppresses GnRH, and thus decreases testosterone levels in men. Consider alternative to dairy products, such as coconut milk or rice milk, for not just helping to boost testosterone levels, but overall health.

The Takeaway

Low fat diets have the propensity to decrease testosterone levels in some men. Additionally, other highly processed foods, and foods that contain polyunsaturated and trans fats can also affect a man’s testosterone potential. Consider foods high in smart fats, including avocados, macadamia nuts, and extra virgin olive oil, which are high in monounsaturated fats and omega 3s, which can help boost your testosterone levels, and thus improve your sex life and overall health!