A recent study reveals that diets high in ultra-processed foods may damage men’s reproductive health by lowering sperm quality and disrupting hormone levels. These diets also contribute to metabolic issues such as weight gain and elevated cholesterol.

Published on August 28 in Cell Metabolism, the research found that consuming ultra-processed foods caused hormonal changes important for sperm production, even when calorie intake was the same as diets based on whole, unprocessed foods.

Food Quality Matters More Than Calories

Dr. Philip Werthman, a male fertility specialist in Los Angeles, told Healthline:

“It’s not the calories you consume, but the quality of those calories that influences your health.”

Study Overview

The study involved 43 healthy men aged 20 to 35 who alternated between two three-week diets: one heavy in ultra-processed foods and the other focused on unprocessed whole foods, with a three-month break in between. Some participants also consumed an extra 500 calories daily to evaluate the effects of increased intake.

During the ultra-processed diet, participants gained more than a kilogram, increased their body fat, and experienced reductions in testosterone and follicle-stimulating hormone (FSH), both essential for sperm production. Researchers also found increased levels of cxMINP, a chemical linked to plastic packaging known to disrupt hormone function.

Connection to Declining Sperm Counts

Since the 1970s, global sperm counts have declined by approximately 60%, coinciding with increased consumption of ultra-processed foods and exposure to hormone-disrupting chemicals. This study strengthens the evidence linking these diets to male reproductive decline.

Kristin Kirkpatrick, a dietitian at Cleveland Clinic, commented:

“Even men in good health can face hormonal imbalances due to a high intake of processed foods.”

Dr. Werthman added:

“Your reproductive health mirrors your overall health — issues like obesity and high cholesterol can impair fertility.”

Broader Health Implications

The CDC reports that ultra-processed foods make up about 55% of calories in the typical American diet. These foods are often high in sugar, salt, and unhealthy fats, but low in fiber and essential nutrients. Common ultra-processed items include fast food sandwiches, sweetened beverages, snacks, and baked treats.

Multiple studies link these foods to obesity, heart disease, type 2 diabetes, stroke, cognitive decline, and thousands of preventable deaths each year.

Protecting Male Reproductive Health

Experts suggest the following to support fertility and overall well-being:

• Prioritize whole, nutrient-dense foods such as fruits, vegetables, and whole grains

• Maintain a healthy weight through regular exercise

• Avoid tobacco and limit alcohol consumption

• Ensure adequate sleep and manage stress

• Limit exposure to heat sources like saunas and hot tubs

Dr. Werthman summarized:

“Your reproductive system depends on your overall health. Making healthy lifestyle choices is crucial.”