Why Ultra-Processed Foods Might Be Zapping Male Hormones, What The Latest Study Reveals

Last Updated:September 02, 2025, 13:28 IST

Ultra-processed foods mess hormones through biochemistry. Refined sugars cause blood glucose spikes, prompting insulin rise that signal body to convert testosterone into estrogen

Studies show men with high UPF diets have 25-30% lower sperm concentration. In India, where diabetes rates soar—over 100 million affected—this UPF-insulin link could fuel a fertility crisis. (Getty Images)

In a fast-paced world where grabbing a packet of chips or instant noodles feels like second nature, a new study is sounding the alarm on how these convenient bites could be quietly sabotaging men’s health.

Researchers have linked diets heavy in ultra-processed foods — the crispy, salty snacks in the supermarket— to a drop in male sex hormones like testosterone, alongside unwanted weight gain.

For Indian men, this hits close to home amid our evolving food habits, where traditional thalis are increasingly giving way to quick-fix meals. As urbanization accelerates and work hours stretch, more of us are turning to these foods, but at what cost to fertility and vitality?

Let’s understand how ultra-processed foods are decreasing testosterone, and what it means for an average Indian man.

What Are Ultra-Processed Foods?

Ultra-processed foods (UPFs) are not just any packaged item — they are the heavily engineered ones loaded with additives, preservatives, sugars, salts, and fats to make them hyper-palatable and shelf-stable. We are talking potato chips, sugary cereals, instant ramen, sodas, ready-to-eat meals, and even some “healthy” bars. These differ from minimally processed foods such as fresh fruits, veggies, or whole grains, which retain their natural goodness.

Globally, UPFs now make up a massive chunk of diets, especially in Western countries where they account for over half of daily calories for many adults and children. In the US, potato chips alone symbolise this shift, fuelling a trend that is spreading eastward. In India, the story is similar but with a cultural twist.

Indian diets have long revolved around home-cooked staples like dal, rice, vegetables, and chapatis — nutrient-dense and balanced. But over the last two decades, rapid urbanisation, nuclear families, and dual-income households have turbocharged UPF consumption.

Sales of packaged snacks have skyrocketed, with the market hitting $10 billion annually. From Mumbai’s bustling streets lined with chaat vendors now competing with branded chips to rural areas where instant noodles are a quick meal fix, UPFs are infiltrating even traditional eating patterns. Add stress from long commutes and desk jobs, and it is no wonder Indians are munching more on these.

What Does The Latest Study Say?

The eye-opening research, published recently in the scientific journal Cell Metabolism, dives into how UPF-heavy diets disrupt male hormones. In a controlled trial, participants swapped their usual meals for ones dominated by UPFs—similar to what many urban Indians consume daily, like breakfast cereals followed by microwaveable biryani packets. The results? A noticeable dip in testosterone levels, the key hormone driving muscle mass, energy, libido, and sperm production. Alongside this, subjects gained pounds, with fat accumulation around the midsection—a red flag for metabolic issues.

The study also found lower levels of follicle-stimulating hormone, or FSH, a hormone produced in the brain that plays a critical role in male fertility. FSH stimulates sperm production and helps to regulate testicular function, as mentioned in a Washington Post report.

Why focus on men? Testosterone is not just about machismo; it is crucial for reproductive health. Low levels can lead to reduced sperm quality, motility, and count, contributing to infertility—a growing concern worldwide.

The study suggests UPFs trigger this through multiple pathways: High sugar and refined carbs spike insulin, which suppresses testosterone production. Trans fats and additives inflame the body, disrupting endocrine function. Even packaging chemicals like BPA leach into food, acting as hormone mimics that throw the system off balance.

In numbers, the hormonal drop was significant enough to mirror early signs of hypogonadism, a condition where the body does not produce enough sex hormones. Weight gain averaged a few kilos in weeks, hinting at longer-term risks like obesity-linked infertility.

While the study was small-scale, it builds on prior research showing UPFs correlate with poorer semen parameters in larger cohorts.

What Does This Mean For Fertility Woes In India?

For Indian men, this study could not be timelier. India is witnessing a fertility dip, with rates falling from 2.2 children per woman in 2015 to around 2.0 now, per the National Family Health Survey (NFHS) data. Male factors contribute to 40-50% of infertility cases, often tied to lifestyle. Metros like Delhi and Mumbai see higher UPF intake—think office workers surviving on energy drinks and packaged sandwiches—amid pollution and stress that already hammer hormones.

The shift from nutrient-rich diets to UPFs exacerbates this. Traditional Indian meals pack antioxidants from spices like turmeric and ginger, which protect against oxidative stress damaging sperm. UPFs, stripped of fibre and loaded with empty calories, promote inflammation and gut dysbiosis, indirectly hitting testosterone.

In rural India, where UPFs are creeping in via affordable sachets, this could widen health disparities. Add cultural pressures—men delaying marriage for careers, facing sedentary jobs—and the hormonal hit from poor diets amplifies risks.

Globally, similar patterns emerge: In Western nations, where UPFs dominate, sperm counts have plummeted 50-60% since the 1970s. India is not far behind; a 2023 study noted declining semen quality in urban men, linking it to processed food spikes.

How UPFs Mess With Hormones

UPFs impact hormones through biochemistry. Refined sugars cause blood glucose spikes, prompting insulin surges that signal the body to convert testosterone into estrogen via aromatase enzymes. Chronic high insulin also leads to leptin resistance, messing with appetite and fat storage — beer belly and disrupting balanced hormones.

Additives like emulsifiers disrupt gut microbiota, which play a role in hormone metabolism. Phthalates from packaging act as endocrine disruptors, binding to hormone receptors and blocking natural signals. Inflammation from trans fats reduces testicular function, where testosterone is produced. Over time, this cocktail causes obesity, which further tanks hormones through excess estrogen from fat tissue.

For fertility, it is a double whammy: Low testosterone impairs spermatogenesis, the process of sperm creation. Studies show men with high UPF diets have 25-30% lower sperm concentration. In India, where diabetes rates soar—over 100 million affected—this UPF-insulin link could fuel a fertility crisis.

How Changes In Lifestyle Can Fix This

Beyond hormones, UPFs fuel a cascade of issues: Heart disease, diabetes, and mental fog, all intertwined with low energy from hormonal dips. For men, this means reduced vitality, mood swings, and intimacy struggles—taboo topics in Indian society, often leading to delayed help-seeking.

The good news? Reversing course is doable. Ditch UPFs for whole foods: Swap chips for roasted makhanas or fresh fruit chaat. Embrace home-cooked meals—dal with veggies, grilled paneer over processed patties. Exercise boosts testosterone; aim for 150 minutes weekly, mixing weights and cardio. Stress-busters like yoga, a Indian staple, help regulate cortisol, which otherwise suppresses hormones.

In India, policy could help: Better labelling for UPFs, promoting millets and traditional diets via campaigns. For families, cooking together fosters healthier habits, countering the convenience trap.

A Wake-Up Call For Modern Lifestyles

This study is not just about science— it is a mirror to our changing plates. In India, as we blend global tastes with local flavours, UPFs offer ease but at a hormonal price.

For men eyeing fatherhood or just peak health, it is time to rethink that midnight snack. Prioritise real food, move more, stress less — and watch your hormones thank you. As fertility clinics fill up, let us not let convenience cost our future generations. Small swaps today could mean stronger tomorrows.

Shilpy Bisht

Shilpy Bisht, Deputy News Editor at News18, writes and edits national, world and business stories. She started off as a print journalist, and then transitioned to online, in her 12 years of experience. Her prev…Read More

Shilpy Bisht, Deputy News Editor at News18, writes and edits national, world and business stories. She started off as a print journalist, and then transitioned to online, in her 12 years of experience. Her prev… Read More

For Indian men, this hits close to home amid our evolving food habits, where traditional thalis are increasingly giving way to quick-fix meals. As urbanization accelerates and work hours stretch, more of us are turning to these foods, but at what cost to fertility and vitality?

Let’s understand how ultra-processed foods are decreasing testosterone, and what it means for an average Indian man.

What Are Ultra-Processed Foods?

Ultra-processed foods (UPFs) are not just any packaged item — they are the heavily engineered ones loaded with additives, preservatives, sugars, salts, and fats to make them hyper-palatable and shelf-stable. We are talking potato chips, sugary cereals, instant ramen, sodas, ready-to-eat meals, and even some “healthy” bars. These differ from minimally processed foods such as fresh fruits, veggies, or whole grains, which retain their natural goodness.

Globally, UPFs now make up a massive chunk of diets, especially in Western countries where they account for over half of daily calories for many adults and children. In the US, potato chips alone symbolise this shift, fuelling a trend that is spreading eastward. In India, the story is similar but with a cultural twist.

Indian diets have long revolved around home-cooked staples like dal, rice, vegetables, and chapatis — nutrient-dense and balanced. But over the last two decades, rapid urbanisation, nuclear families, and dual-income households have turbocharged UPF consumption.

Sales of packaged snacks have skyrocketed, with the market hitting $10 billion annually. From Mumbai’s bustling streets lined with chaat vendors now competing with branded chips to rural areas where instant noodles are a quick meal fix, UPFs are infiltrating even traditional eating patterns. Add stress from long commutes and desk jobs, and it is no wonder Indians are munching more on these.

What Does The Latest Study Say?

The eye-opening research, published recently in the scientific journal Cell Metabolism, dives into how UPF-heavy diets disrupt male hormones. In a controlled trial, participants swapped their usual meals for ones dominated by UPFs—similar to what many urban Indians consume daily, like breakfast cereals followed by microwaveable biryani packets. The results? A noticeable dip in testosterone levels, the key hormone driving muscle mass, energy, libido, and sperm production. Alongside this, subjects gained pounds, with fat accumulation around the midsection—a red flag for metabolic issues.

The study also found lower levels of follicle-stimulating hormone, or FSH, a hormone produced in the brain that plays a critical role in male fertility. FSH stimulates sperm production and helps to regulate testicular function, as mentioned in a Washington Post report.

Why focus on men? Testosterone is not just about machismo; it is crucial for reproductive health. Low levels can lead to reduced sperm quality, motility, and count, contributing to infertility—a growing concern worldwide.

The study suggests UPFs trigger this through multiple pathways: High sugar and refined carbs spike insulin, which suppresses testosterone production. Trans fats and additives inflame the body, disrupting endocrine function. Even packaging chemicals like BPA leach into food, acting as hormone mimics that throw the system off balance.

In numbers, the hormonal drop was significant enough to mirror early signs of hypogonadism, a condition where the body does not produce enough sex hormones. Weight gain averaged a few kilos in weeks, hinting at longer-term risks like obesity-linked infertility.

While the study was small-scale, it builds on prior research showing UPFs correlate with poorer semen parameters in larger cohorts.

What Does This Mean For Fertility Woes In India?

For Indian men, this study could not be timelier. India is witnessing a fertility dip, with rates falling from 2.2 children per woman in 2015 to around 2.0 now, per the National Family Health Survey (NFHS) data. Male factors contribute to 40-50% of infertility cases, often tied to lifestyle. Metros like Delhi and Mumbai see higher UPF intake—think office workers surviving on energy drinks and packaged sandwiches—amid pollution and stress that already hammer hormones.

The shift from nutrient-rich diets to UPFs exacerbates this. Traditional Indian meals pack antioxidants from spices like turmeric and ginger, which protect against oxidative stress damaging sperm. UPFs, stripped of fibre and loaded with empty calories, promote inflammation and gut dysbiosis, indirectly hitting testosterone.

In rural India, where UPFs are creeping in via affordable sachets, this could widen health disparities. Add cultural pressures—men delaying marriage for careers, facing sedentary jobs—and the hormonal hit from poor diets amplifies risks.

Globally, similar patterns emerge: In Western nations, where UPFs dominate, sperm counts have plummeted 50-60% since the 1970s. India is not far behind; a 2023 study noted declining semen quality in urban men, linking it to processed food spikes.

 

How UPFs Mess With Hormones

UPFs impact hormones through biochemistry. Refined sugars cause blood glucose spikes, prompting insulin surges that signal the body to convert testosterone into estrogen via aromatase enzymes. Chronic high insulin also leads to leptin resistance, messing with appetite and fat storage — beer belly and disrupting balanced hormones.

Additives like emulsifiers disrupt gut microbiota, which play a role in hormone metabolism. Phthalates from packaging act as endocrine disruptors, binding to hormone receptors and blocking natural signals. Inflammation from trans fats reduces testicular function, where testosterone is produced. Over time, this cocktail causes obesity, which further tanks hormones through excess estrogen from fat tissue.

For fertility, it is a double whammy: Low testosterone impairs spermatogenesis, the process of sperm creation. Studies show men with high UPF diets have 25-30% lower sperm concentration. In India, where diabetes rates soar—over 100 million affected—this UPF-insulin link could fuel a fertility crisis.

How Changes In Lifestyle Can Fix This

Beyond hormones, UPFs fuel a cascade of issues: Heart disease, diabetes, and mental fog, all intertwined with low energy from hormonal dips. For men, this means reduced vitality, mood swings, and intimacy struggles—taboo topics in Indian society, often leading to delayed help-seeking.

The good news? Reversing course is doable. Ditch UPFs for whole foods: Swap chips for roasted makhanas or fresh fruit chaat. Embrace home-cooked meals—dal with veggies, grilled paneer over processed patties. Exercise boosts testosterone; aim for 150 minutes weekly, mixing weights and cardio. Stress-busters like yoga, a Indian staple, help regulate cortisol, which otherwise suppresses hormones.

In India, policy could help: Better labelling for UPFs, promoting millets and traditional diets via campaigns. For families, cooking together fosters healthier habits, countering the convenience trap.

A Wake-Up Call For Modern Lifestyles

This study is not just about science— it is a mirror to our changing plates. In India, as we blend global tastes with local flavours, UPFs offer ease but at a hormonal price.

For men eyeing fatherhood or just peak health, it is time to rethink that midnight snack. Prioritise real food, move more, stress less — and watch your hormones thank you. As fertility clinics fill up, let us not let convenience cost our future generations. Small swaps today could mean stronger tomorrows.

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