Does Sugar Lower Testosterone? (From a Nutritionist)

Sugar can lower testosterone levels in men because excessive sugar consumption can lead to insulin resistance, a precursor to diabetes, and impaired insulin sensitivity can affect testosterone levels [1].

Before we take a closer look at how sugar ingestion affects testosterone levels and other areas of your health, let’s look at what to look for on product labels that you need to recognize as added sugar.

The following is a list of common added sugars that you should avoid:

• High-fructose corn syrup
• Brown sugar
• Corn sweetener
• Corn syrup
• Fruit juice concentrates
• Malt sugar
• Molasses
• Sugars ending in “ose”: dextrose, fructose, glucose, lactose, maltose, sucrose

Let’s take a closer look at how sugar affects testosterone levels.

How Does Sugar Affect Testosterone Levels?

Sugar affects testosterone levels in two ways: an abrupt decrease that recovers over a couple of hours and a more long-term effect by causing insulin resistance and obesity, thus creating a vicious cycle.

One study of adult males concluded that sugar intake could affect normal testosterone levels immediately [2].

Researchers assessed the impact of oral glucose load on 74 men ages 19-74, who had varying glucose tolerance, and found an abrupt drop in total and free testosterone levels.

The participants underwent a 75-g oral glucose tolerance test, with researchers recording blood samples at 0, 30, 60, 90, and 120 minutes.

The participants experienced a 25% decrease in mean testosterone levels that remained suppressed for 120 minutes.

BMI and glucose tolerance were not factors.

Excessive sugar intake can impact testosterone levels in men over the long term by leading to impaired insulin sensitivity which research shows directly decreases the Leydig cell testosterone secretion [3].

Additionally, high sugar consumption, like sugary beverages, processed foods, or refined carbs, can increase body fat.

A high body mass index (BMI) in the overweight or obese range can decrease serum testosterone levels [4].

In turn, low testosterone can cause weight gain and more fat.

If you want to know your BMI ratio, check out our BMI calculator.

Research is plentiful on the direct link between added sugars and chronic diseases, particularly hypertension, diabetes, and obesity [8].

The good news is that research supports that reducing sugar intake can proportionally reduce the risk of chronic diseases; the more sugar you eliminate, the more significant reduction in risk [9].

4. Ages Your Skin Prematurely

Age is not just a number, but harmful compounds called advanced glycation end products (AGEs), created when sugar in the blood attaches to protein, can affect your appearance.

While AGEs are a part of the normal aging process, excessive levels can lead to premature wrinkles and other aging-related skin properties [10].

5. Harms the Liver

Excessive glucose ingestion can result in a build-up of fatty acids in the liver, which can damage your liver similarly to alcohol and lead to a condition called non-alcoholic fatty liver disease (NAFLD).

This condition is usually not accompanied by any symptoms, but occasionally individuals report fatigue and pain in the upper right abdomen [11].

For individuals with compromised glucose tolerance, avoiding as much sugar as possible, mainly the added sugars listed earlier in the article, is in their best interest.

It is quite hard to eliminate all sugar because it naturally occurs in many foods like fruit and veggies.

Individuals with normal glucose tolerance should avoid too much fructose and other added sugars, but this doesn’t mean you can’t enjoy the occasional sweet or sugary drink.