The short answer
Sugar can affect your libido, but mostly indirectly:
- a diet high in added sugar contributes to weight gain and type 2 diabetes;
- type 2 diabetes is linked with lower testosterone in men and higher testosterone in women;
- more than half of men with diabetes have erectile dysfunction;
- no single food is proven to boost libido, and soy doesn't lower testosterone.
We know too much sugar isn't great for your waistline or your teeth, but it can also play a part in what happens in the bedroom. The link isn't as direct as some headlines suggest. Here's what the evidence actually shows.
Does sugar lower your sex drive?
Not directly, as far as the human evidence goes. The bigger issue is what a diet high in added sugar does over time: it contributes to weight gain, insulin resistance and type 2 diabetes, and these are linked with changes in sex hormones.
A meta-analysis of 43 studies found that men with type 2 diabetes had lower testosterone than men without it, while women with type 2 diabetes had higher testosterone. Higher levels of sex hormone-binding globulin (SHBG), a protein that carries sex hormones in the blood, were linked with a lower risk of diabetes in both sexes.1 These are links, not proof that sugar causes the change. In men, low testosterone can reduce sex drive. For more on that, read how to increase libido in men naturally.
Can sugar cause erectile dysfunction?
High blood sugar over time can. Erectile dysfunction is very common in diabetes: a meta-analysis of 145 studies found it affects more than half of men with diabetes, who are about 3.5 times more likely to have it than men without diabetes.2
Erectile dysfunction is also linked with a 48% higher risk of cardiovascular disease.3 If you're having erection problems, see your practitioner rather than putting it down to diet alone.
Get support from a hormone health practitioner
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Find a hormone health practitioner →Does blood sugar affect women's hormones?
It can. In women, higher testosterone is linked with a higher risk of type 2 diabetes, the opposite of what's seen in men.1 If you've noticed changes in your sex drive, periods or energy, it's worth talking to your practitioner, who can check your blood sugar and hormones.
Which foods can lower your libido?
No single food switches off your sex drive, but some eating and drinking habits can affect it:
- Alcohol: alcohol and recreational drugs are recognised causes of low libido.7
- Sugary drinks and highly processed foods: these make it easier to gain weight and harder to manage blood sugar.
- Fried foods and takeaway: eaten often, they add a lot of kilojoules without much nutrition.
Does soy lower testosterone?
No. A meta-analysis of 41 clinical studies found that soy foods, soy protein and isoflavone supplements had no effect on testosterone or oestrogen levels in men, regardless of the dose or how long they were eaten.4
Are there foods that boost libido?
No food has been proven to boost libido. Oysters, salmon, nuts, eggs, avocado and berries are often called aphrodisiacs. They're nutritious and fit well in a healthy eating pattern, but there's no good evidence they increase sex drive.
Ginseng is the most studied. A Cochrane review found it had only trivial effects on erectile function compared with a placebo, based on mostly low-certainty evidence.5 Talk to your practitioner before trying herbal supplements, as they can interact with medicines.
Should you get tested for food intolerances?
Only with evidence-based tests. Some people do react to natural food chemicals or additives, with symptoms such as digestive discomfort, skin issues or headaches. But many tests sold for food intolerance, including IgG food antibody tests, hair analysis and kinesiology, aren't evidence-based. Australia's peak allergy body advises against them because they can lead to misdiagnosis and unnecessary diet restrictions.6 If you think a food is causing symptoms, see your practitioner or an Accredited Practising Dietitian.
When should you see a practitioner?
See your practitioner if you've had a drop in sex drive that lasts, erection problems, or changes to your periods or energy. They can check your blood sugar, hormones and heart health, and help you make diet and lifestyle changes that fit your life.
Want help getting your blood sugar and hormones on track?
HealthBank practitioners who work in hormone health and weight management can help you build an eating plan that supports your energy, hormones and sex life.
Find a hormone health practitioner →Frequently asked questions
Does sugar affect libido?
Mostly indirectly. A high-sugar diet contributes to weight gain and type 2 diabetes, which are linked with changes in sex hormones and erectile dysfunction.
Can diabetes cause erectile dysfunction?
Yes. More than half of men with diabetes have erectile dysfunction, about 3.5 times the rate in men without diabetes.
Does soy lower testosterone in men?
No. A meta-analysis of 41 clinical studies found soy and isoflavones don't affect testosterone in men.
Are there foods that increase libido?
No food has been proven to boost libido. A healthy eating pattern supports the weight, blood sugar and heart health that a healthy sex life depends on.
Does ginseng help erectile dysfunction?
A Cochrane review found ginseng has only trivial effects on erectile function, based on mostly low-certainty evidence.
Are food intolerance tests reliable?
Many aren't. ASCIA advises against IgG food tests, hair analysis and similar tests because they aren't evidence-based.
References
Research (PubMed)
- Ding EL, Song Y, Malik VS, Liu S. Sex differences of endogenous sex hormones and risk of type 2 diabetes: a systematic review and meta-analysis. JAMA. 2006;295(11):1288–1299. PubMed 16537739
- Kouidrat Y, Pizzol D, Cosco T, et al. High prevalence of erectile dysfunction in diabetes: a systematic review and meta-analysis of 145 studies. Diabet Med. 2017;34(9):1185–1192. PubMed 28722225
- Dong JY, Zhang YH, Qin LQ. Erectile dysfunction and risk of cardiovascular disease: meta-analysis of prospective cohort studies. J Am Coll Cardiol. 2011;58(13):1378–1385. PubMed 21920268
- Reed KE, Camargo J, Hamilton-Reeves J, Kurzer M, Messina M. Neither soy nor isoflavone intake affects male reproductive hormones: an expanded and updated meta-analysis of clinical studies. Reprod Toxicol. 2021;100:60–67. PubMed 33383165
- Lee HW, Lee MS, Kim TH, et al. Ginseng for erectile dysfunction. Cochrane Database Syst Rev. 2021;4:CD012654. PubMed 33871063
Australian guidelines
- Australasian Society of Clinical Immunology and Allergy (ASCIA). Evidence-based versus non evidence-based tests and treatments for allergic disorders. 2024. View source
- Healthy Male (Andrology Australia). Low sex drive. View source
This article is general information and isn't a substitute for personalised advice. Speak to your practitioner about your situation.
Robbie is a Sydney-based Accredited Practising Dietitian (APD) and Exercise Scientist with over 17 years of experience. He holds a Bachelor of Exercise Science (Nutrition) and a Master of Nutrition and Dietetics, and is the Director and Co-founder of HealthBank.