Recent research reveals that diets high in ultra-processed foods can negatively affect men’s health—not only by increasing risks for chronic conditions like heart disease and diabetes but also by impairing reproductive function and sperm quality.

A study published on August 28 in Cell Metabolism found that eating ultra-processed foods leads to weight gain, elevated cholesterol, and decreases in hormones crucial for sperm production—even when calorie intake is kept constant.

Quality Over Quantity: The Importance of Food Type

Dr. Philip Werthman, a urologist and male fertility expert in Los Angeles, told Healthline:

“It’s not just about calories, but the kind of calories you consume.”

Study Details: Diet Effects on Young Men

The study involved 43 men aged 20 to 35 who alternated between a diet rich in unprocessed whole foods and one high in ultra-processed foods for three weeks each, with a three-month break in between. Some participants were also given 500 extra calories per day to test the impact of increased intake.

Those on the ultra-processed diet gained over a kilogram, saw their fat mass increase, and had lower testosterone and follicle-stimulating hormone (FSH) levels—both essential for sperm health. The study also detected higher levels of cxMINP, a chemical linked to plastics that disrupt hormones, likely originating from food packaging.

Processed Foods and the Decline in Sperm Count

The rise of ultra-processed food consumption since the 1970s aligns with a worldwide 60% drop in sperm counts. This study strengthens the link between processed diets and reproductive health decline.

Kristin Kirkpatrick, a dietitian at Cleveland Clinic, said:

“Even healthy men can experience hormone disruption from eating these foods.”

Dr. Werthman emphasized that metabolic health problems such as obesity and high cholesterol also contribute to reduced sperm quality:

“Your reproductive system is very sensitive and reflects your overall health.”

Wider Health Risks

The CDC reports that over half of the calories consumed by Americans come from ultra-processed foods, which tend to be high in unhealthy fats, sugars, and salt, but low in fiber and nutrients. Common sources include burgers, sweetened drinks, snacks, and baked goods.

Recent studies have linked these foods to obesity, heart disease, diabetes, stroke, cognitive decline, and thousands of preventable deaths annually.

Steps to Protect Male Fertility

Experts recommend adopting a healthier lifestyle to support reproductive health:

• Focus on whole foods like fruits, vegetables, and whole grains

• Stay physically active and maintain a healthy weight

• Avoid tobacco and limit alcohol

• Get sufficient sleep and manage stress

• Limit exposure to heat sources such as saunas and hot tubs

“Your reproductive system is a reflection of your overall wellness,” Werthman said. “A healthy lifestyle is key.”