Take care to avoid overeating these fats — and I’ll share an easy way to get T levels back up
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Beware — these types of fats lower testosterone
Fat can be broken up into three main categories – saturated, monounsaturated, and polyunsaturated.
Saturated are the most stable types of fat with polyunsaturated (PUFA) being the most reactive.
We have been told for decades that saturated fats clog the arteries – but this is not true.
Nevertheless, it led to the idea that the opposite types of fats (PUFA) are good for our health.
PUFAs come from vegetable oils and fish oils.
Research shows they have a vast array of detrimental effects on our health.
Human studies showed unsaturated fats (PUFAS and MUFAS) lower testosterone.
This is one of the many reasons why you think people should get most of their fat intake from saturated fats like coconut oil and butter.
The human research was carried out at the University of South Australia. The paper was published in Nutrients.
The research was investigating some of the reasons why men with low testosterone tend to be overweight and have difficulty shifting that fat.
“Hypogonadal obese men find it difficult to lose weight.”
This was a simple dietary experiment to see whether different types of nutrients can affect testosterone levels.
“We investigated whether the modification of macronutrient intake can alter testosterone levels independently of the body mass index.”
The men were given a number of different experimental diets and the researchers tested their testosterone levels over the next few hours…
“Fasted overweight or obese fertile men were asked to consume meals of PUFA, MUFA, carbohydrates, whey and egg albumin and mixed meals of PUFA and carbohydrates, PUFA and egg albumin, and carbohydrates and egg albumin.”
The researchers found that both types of unsaturated fats led to a significant drop in testosterone levels.
The combination of PUFAs and carbohydrates also decreased testosterone — but carbohydrate alone had no effect.
“We found PUFA and MUFA or a mixed meal of PUFA and carbohydrates significantly reduced serum testosterone production to a similar degree over a 5 h period.”
The PUFA came from soybean oil and contained both omega-3 and omega-6 fats.
It caused a significant decrease in testosterone levels even five hours after eating.
“PUFA decreased serum testosterone levels by 3.2 nmol/L after 1 h compared to baseline. PUFA testosterone suppression remained significant up to 5 h after eating.”
Combining carbohydrates and PUFAs led to lower testosterone – but carbohydrate alone had no effect.
“Carbohydrates alone had little effect on testosterone levels, whereas egg albumin was able to increase testosterone.”
Other studies show that longer term carbohydrate intake is beneficial for testosterone levels.
The researchers recommend that men should avoid consuming high-fat meals…
And that this is particularly important for men with obesity and low testosterone.
“Therefore, for men wishing to optimize their testosterone levels, it may be wise to avoid a high fat intake.”
I do agree with the recommendation – but there is more to it.
It is not simply high-fat meals which cause the problem.
The type of fat is very important.
Unsaturated fats, particularly PUFAs, have a major detrimental effect on the testicles and every other part of the body.
MUFAs like olive oil used in this study can be harmful but it usually takes much higher doses, in which case the PUFA content of olive oil becomes significant.
But very low fat diets also tend to decrease testosterone levels.
Most people need 1.5-2 oz of fat per day to optimize their hormones.
Yet more research shows that saturated fats like coconut oil, butter, cocoa butter, and beef fat can actually improve hormone levels.
So, I think the better advice is to eat more stable, saturated fats, less MUFA and very little PUFA.
You should always consult your healthcare practitioner for guidance on medical diagnosis and treatment.
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