Testosterone is definitely having a moment.
Men much younger than those traditionally affected by “low T” are suddenly concerned about their levels, even self-administering testosterone replacement therapy (TRT) and potentially destroying their own fertility in the process.
But what if meat actually lowers the very thing many men consider to be the ultimate measure of masculinity?
Research suggests men might want to instead turn their attention to what they’re eating for dinner.
A study from Finland found that the more animal protein men ate, the lower their testosterone levels. Conversely, eating more plant-based protein raised them.
It may be a sign that carnivores should turn over a new leaf.
What researchers found
Researchers looked at the diets of 2,546 men aged 42 to 60 over four days.
On average, participants ate more animal protein compared to the plant-based stuff, accounting for 70% of the men’s total protein intake.
Participants then gave two testosterone measurements via blood test, total testosterone and sex hormone-binding globulin (SHBG), which helps testosterone move around the body.
Researchers found that diets heavier in animal protein were associated with lower levels of both testosterone and SHBG.
Men eating the most animal protein and the least plant protein had 1.2 nmol/L lower testosterone. This translates to about a 8% difference in testosterone levels in an average 40 to 44-year-old man, based on numbers found in a different study.
Whereas those with the highest plant protein (and least animal protein) had 1.1 nmol/L higher testosterone, roughly a 7% difference from the same average man in his early 40s.
In other words, eating more meat was associated with lower T levels, while eating more plant protein was associated with higher testosterone.
Why plant protein may be better
Researchers found that those who ate more animal protein also had higher BMIs, were more likely to smoke, drank more alcohol and were more likely to have diabetes.
Meanwhile, eating more plant-based protein was associated with more physical activity, more fiber, more fruit and vegetable consumption and less smoking and saturated fat intake.
Why the difference? Authors say plant protein may reduce inflammation. Higher inflammation is linked to lower testosterone secretion.
Legumes ( including lentils, soybeans and tofu), nuts, seeds and whole grains like quinoa and farro are great sources of protein. Plus, they have the added perk of fiber and antioxidants.
Meanwhile, animals are still the main source of protein for people in the US.
While they have the benefit of being “complete” — containing all nine essential amino acids — red meat, and processed meat especially, have higher levels of unhealthy saturated fat.
Increased consumption of red meats have been linked to heart disease, stroke and cancers.
