Keto Diet: Reducing Androgen Foods For Health

The ketogenic diet is a low-carb, high-fat diet that has gained popularity for its potential benefits for weight loss and blood sugar control. The diet involves reducing carbohydrate intake and replacing it with healthy fats, which can help the body use fat for energy. While the keto diet has gained traction for its health benefits, it is also important to note that it may not be suitable for everyone and can have some side effects.

One of the key hormones affected by the keto diet is insulin, which is a master hormone that controls blood sugar levels. By reducing carb intake, the keto diet can help balance insulin levels and increase insulin sensitivity. This, in turn, can have a positive impact on other hormones, including sex hormones in women.

For women with polycystic ovary syndrome (PCOS), which is often associated with high androgen levels, the keto diet may be particularly beneficial. PCOS is one of the main causes of fertility issues in women and is linked to poorly balanced sex hormones. The keto diet can help reduce insulin levels, which play a crucial role in managing PCOS. Additionally, the diet's focus on healthy fats provides building blocks for estrogen, progesterone, and testosterone, helping to restore balance to female sex hormones.

To further support hormone balance, especially in the case of high androgen levels, certain natural compounds and dietary choices can be considered. Vitamin D supplementation and strength training have been shown to lower high androgen levels in females. Spearmint tea, for example, has anti-androgen effects and can be consumed twice a day for 30 days to see improvements.

In terms of diet, nuts, fish (especially cold-water fish like salmon, tuna, and trout), and tea (particularly spearmint and marjoram tea) have been found to improve androgen and insulin levels in women with PCOS. Flaxseed supplementation has also been shown to reduce androgen levels in men with prostate cancer.

While the keto diet can be a powerful tool for managing androgen levels and improving overall health, it is always recommended to consult with a healthcare professional before making significant dietary changes.

Eat more soy products

Soy products are a great way to add flavour and variety to your keto diet. However, it's important to choose the right type of soy products to ensure they are keto-friendly and healthy.

Soy Sauce

When it comes to soy sauce, it's important to opt for gluten-free and wheat-free options. Traditional soy sauce is often made by fermenting soybeans and can contain wheat, which is not keto-friendly. Look for brands labelled "gluten-free" or choose coconut aminos, a naturally soy-free and gluten-free alternative made from fermented coconut sap. Coconut aminos have a rich, savoury-sweet flavour and are a good source of vitamins, minerals and amino acids. They typically contain 1g of carbs per serving, so use in moderation if you are tracking your carb intake closely.

Soy Milk

While unsweetened soy milk is low in carbs, it is highly processed and may have negative effects on your health. The processing of soybeans involves the use of a neurotoxin called hexane, and soy milk contains higher concentrations of the harmful parts of soybeans, which can disrupt hormones and irritate the gut. Additionally, almost all soybeans are genetically modified and have high herbicide levels. As such, it is best to avoid soy milk and opt for healthier alternatives like unsweetened coconut milk or almond milk, both of which have less than 1g of net carbs per cup.

Other Soy Products

Tofu, made from soy milk, should also be avoided due to its highly processed nature and the associated health concerns. Soy protein powder, made from dried and dehydrated soybeans, falls into the same category. However, whole or fermented soy products, such as edamame beans, can be enjoyed in small amounts as part of a keto diet. Edamame beans have 5g of net carbs per 100g, so consume in moderation.

Consume more nuts

Nuts are a great source of many important nutrients, including fiber, heart-healthy fats, and minerals like folic acid, selenium, and magnesium. They are also generally high in polyunsaturated fatty acids, which have been associated with decreased testosterone levels in some studies.

While nuts are a healthy snack option, some varieties may be better for those looking to reduce androgen levels in the body. For example, Brazil nuts and macadamia nuts are enriched with testosterone-boosting micronutrients and monounsaturated fats, which directly stimulate testosterone production. On the other hand, almonds, walnuts, and peanuts may have the opposite effect. These nuts can increase levels of sex hormone-binding globulin (SHBG), which binds to testosterone and reduces the levels of free testosterone in the body.

Despite these findings, more research is needed to determine the exact impact of different types of nuts on androgen levels. In the meantime, nut consumption is generally recommended for cardiovascular and endocrine health, unless there is an allergy.

Drink spearmint tea

Spearmint tea has been used for decades in different cultures as an herbal medicine, and it has recently gained popularity as a natural way to improve health. Spearmint tea has been shown to have positive effects on the body, such as alleviating gastrointestinal discomfort, headaches, toothaches, and muscle pain. It also has good phenolic and flavonoid content and great antioxidant activity, which are linked to its beneficial effects.

Spearmint tea is particularly beneficial for women with polycystic ovary syndrome (PCOS). PCOS is a hormonal disorder that affects a significant number of women, causing various symptoms such as hirsutism, hair loss, and acne due to high androgen levels. Spearmint tea has been found to have anti-androgenic effects, which means it can help reduce the level of androgens such as testosterone in the body. Research has shown that consuming spearmint tea twice a day for 5 to 30 days can lead to a significant reduction in free testosterone levels. It is important to note that the time needed to see these anti-androgenic effects vary across studies.

In addition to reducing androgen levels, spearmint tea may also improve fertility by balancing levels of Follicle-stimulating Hormone (FSH) and Luteinizing Hormone (LH). A study where women consumed 2 cups of spearmint tea for 5 days showed an increase in the levels of LH, FSH, and estradiol.

While spearmint tea is generally safe to consume 2-3 times a day to improve symptoms related to high androgen levels, more research is needed to understand the effects of long-term and high-quantity consumption. It is recommended to look for brands that sell 100% spearmint tea, as most mint teas on the market are mixtures of different types of mint. Spearmint tea can be consumed hot or iced, at any time of the day, as it is naturally caffeine-free.

Take vitamin D supplements

Vitamin D is an essential nutrient for the body, and its deficiency can have adverse health effects. While the keto diet does not necessarily put you at a higher risk of developing a vitamin D deficiency, it is still a good idea to supplement with this vitamin as it is not abundantly found in foods.

Vitamin D is important for many bodily functions, including facilitating the absorption of calcium, supporting the nervous, muscular, and immune systems, and promoting bone health. It also staves off bone diseases like osteoporosis.

The body makes vitamin D when you expose your skin to the sun. However, many people avoid direct sun exposure to lower their skin damage and cancer risks. This, along with factors like the season, time of day, cloud coverage, and melanin content in the skin, can impact how much vitamin D the body synthesises.

You can get vitamin D from some foods, such as fatty fish like salmon and tuna, eggs, and milk and cereal (although these are limited on the keto diet due to their high carbohydrate content).

A daily vitamin D supplement can help ensure you are getting enough of this nutrient, especially if you are not spending much time in the sun. Check with a healthcare provider to determine the right amount for your needs.

Eat more green leafy vegetables

Eating more green leafy vegetables is a great way to reduce androgens on a keto diet.

Green leafy vegetables are extremely low in carbs, making them an excellent choice for keto. They are also rich sources of vitamins, minerals, and antioxidants. Dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron.

• Salad greens: lettuce, baby spinach, arugula, escarole, and frisee
• Cooking greens: bok choy, collard greens, mustard greens, kale, spinach, Swiss chard, and cabbage
• Herbs: thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, and lemongrass

These vegetables can be enjoyed raw or roasted in healthy, high-fat oils like coconut oil or avocado oil. They can be added to salads, stir-fries, soups, or stews.

Green leafy vegetables are not only low in carbs but also have numerous health benefits. They help fight inflammation and support bone, brain, heart health, eyesight, and proper blood clotting. They have also been shown to fight the aging process and cognitive decline.

By incorporating more green leafy vegetables into your keto diet, you can not only reduce androgens but also improve your overall health and well-being.

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