Plant-Based Diets and Male Sexual Health: Myth and Facts
Plant-based diets have gained significant popularity in recent years for their wide range of health benefits, including improved heart health, weight management, and reduced risk of different chronic diseases. However, there’s often scepticism and misunderstanding regarding the impact of plant-based diets on male sexual health. Myths abound, ranging from concerns about hormone levels to the potential for reduced sexual function. This blog post will discuss the myths and facts surrounding plant-based diets and their effects on male sexual health.
Welcome to the Holmen’s Health dietitian blog post, I am dietitian Oscar and here we talk about foods, drinks, snacks, desserts, anything that you can think of when it comes to eating. I personally love eating and am passionate about assisting others in finding their most suitable diet pattern while promoting maximum health benefits.
What is Plant-Based Diets?
Plant-based diets refer to a range of eating preferences, from excluding all animal products to including moderate amounts of them. Common food choices include vegetables, fruits, whole grains, nuts, seeds, and legumes. Depending on the strictness of the diet, some people may also include eggs and dairy products.
Myth 1: Plant-Based Diets Lower Testosterone Levels
One of the most heated myths is that plant-based diets lower testosterone levels, negatively affecting male sexual health. Testosterone is a crucial hormone for male sexual functions, including erectile function, and sperm production.
Fact: Research indicates that plant-based diets have no effects on testosterone levels. A study conducted in 2020 investigated the association between plant-based diet and testosterone levels in 191 participants aged from 30 to 60 years old. The researchers were unable to find significant trends or predictions regarding testosterone levels. Instead, they discovered that the testosterone levels of men following plant-based diets are similar to those who do not.
Additionally, a balanced plant-based diets can provide a wide range of nutrients, including zinc, magnesium, fibre, and vitamin D, which can improve cardiovascular health, leading to better blood flow and a reduced risk of erectile dysfunction.
Myth 2: Plant-Based Diets Cause Protein Deficiency
Protein supports a wide range of bodily functions, including muscle maintenance, hormone production, and overall health. There is a common misconception that plant-based diets cannot provide adequate protein, potentially affecting muscle mass and sexual health.
Fact: Research has investigated the relationship between plant-based diets and protein deficiency. An American study measured the difference in protein metabolism between vegetarian and non-vegetarian populations using the body protein indicator, albumin synthesis rate. They did not find any difference in albumin concentration. In fact, one study discovered that vegans have 5% higher concentrations of albumin.
Plant-based diets can provide sufficient protein through a variety of sources, including legumes like chickpeas and lentils, tofu, nuts, seeds like sunflower and chia seeds, and grains like wheat, oats, and barley. These foods contain essential amino acids necessary for protein synthesis. Combining different plant proteins throughout the day ensures a complete amino acid profile, leading to optimal sex hormone production and good sexual health.
Moreover, excessive protein from animal sources, especially red and processed meats, is linked to increased risk of chronic diseases and inflammation, which can negatively affect sexual health. A balanced plant-based diets offers the protein needed for maintaining muscle mass and supporting sexual health. Therefore, neither plant-based nor non-plant-based diets will negatively affect sexual health as long as they are well-implemented.
Myth 3: Soy Products Reduce Sexual Health
Soy products, such as tofu and tempeh, are core elements in many plant-based diets. However, there is a myth that soy consumption leads to reduced sexual function and feminising effects due to phytoestrogens, plan compounds that mimic estrogen, a female sexual hormone.
Fact: Phytoestrogens in soy do not exert the same effects as human estrogen. Research published in 2020 evaluated 41 relevant studies on the effects of soy protein or isoflavone on sex hormones in men, including testosterone, estradiol, and estrone. The researchers found no significant effects of either soy protein or isoflavones on any sex hormones in men.
Soy is a valuable protein source and provides various nutrients beneficial for sexual health including magnesium, potassium, and omega-3 fatty acids. Including soy products in a balanced plant-based diet can support overall health without compromising male sexual function.
Myth 4: Plant-Based Diets Lack Nutrients Essential for Sexual Health
There is a concern that plant-based diets may lack certain nutrients crucial for male sexual health, such as vitamin B12, iron, and omega-3 fatty acids.
Fact: While it is true that some nutrients are more abundant in animal products, plant-based diets can still provide these essential nutrients through careful planning and supplementation if necessary.
- Vitamin B12: Crucial for red blood cell production and maintaining a healthy nervous system, vitamin B12 is only found in animal products, so there is a risk of deficiency for those following a plant-based diet. Some vegetarian sources of vitamin B12 include fortified plant-based milks, cereals, and eggs. Vitamin B12 supplements are also a reliable source.
- Iron: Iron supports a wide range of bodily functions, including the transport of oxygen in the circulatory system. It is important to note that although plant foods can contain high levels of iron, this type of iron (non-haem iron) is not absorbed as well as the iron found in meat (haem iron). One solution is to combine non-haem iron foods with foods high in vitamin C, which can enhance iron absorption.
- Omega-3 fatty acids: Omega-3s offer multiple health benefits, including improved blood vessel elasticity, reduced inflammation, and lower blood pressure. Common plant-based sources of omega-3 fatty acids include flaxseeds, chia seeds, walnuts, and algae-based supplements, all of which are all essential for cardiovascular health and sexual function.
The Benefits of Plant-Based Diets for Male Sexual Health
1 – Improved Cardiovascular Health
Plant-based diets are rich in fibre, antioxidants, and health fats, which promote heart health by reducing cholesterol levels and lowering blood pressure. Improved cardiovascular health enhances blood flow, including to the penis, reducing the risk of erectile dysfunction, and supporting overall sexual function.
2 – Weight Management
Maintaining a healthy weight is crucial for sexual health, as obesity is linked to various sexual dysfunction, including erectile dysfunction, impaired sexual hormones, and poor sperm quality. Plant-based diets, being lower in calories, lower in saturated fat, and high in fibre, can help achieving and maintaining a healthy weight.
3 – Enhanced Energy Levels
Plant-based diets provide sustained energy through complex carbohydrates, resulting in a steady release of glucose without spiking insulin level. Sustained energy is crucial for sexual performance, as it supports the strength and stamina required during sexual activity.
4 – Hormonal Balance
Nutrient-dense plant foods support the endocrine system, assisting in the production and regulation of hormones essential for sexual health. Foods like nuts, seeds, and leafy greens are particularly beneficial in this regard.
Plant-based diets can positively influence male sexual health by improving cardiovascular health, supporting hormonal balance, and promoting energy levels. Myths surrounding plant-based diets, such as concerns about protein deficiency and lowered testosterone levels, are largely unfounded. By adopting a well-planned plant-based diet, men can enjoy enhanced sexual health along with the numerous other benefits of this dietary approach. Bear in mind, a healthy diet is just one component of over well-being, and maintaining a balanced lifestyle is key to optimal sexual health.
If you’re wanting support in learning how to improve your diet to support sexual function, learn more about our philosophy and services, please reach out to us! We work with clients virtually throughout Australia.
This blog post on plant-based diets and male sexual health was published August 2024.
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