People living with type 2 diabetes sometimes experience changes in their sexual health, such as less desire, erectile dysfunction, or vaginal dryness. These concerns are common and may be related to how diabetes affects blood sugar levels, blood flow, and hormones.

While there’s no single food that can cure sexual issues, following a healthy diabetes-friendly diet and lifestyle may help address the underlying factors that influence sexual health. This guide shares four foods that may benefit sexual health, along with foods you may want to limit, if you’re living with type 2 diabetes.

How Diabetes Can Affect Sexual Function

Researchers are still learning about sexual dysfunction in people with diabetes. Sexual function problems in diabetes are likely due to a combination of factors, including high blood sugar that can lead to nerve damage, problems with blood flow, and hormone imbalances.

High Blood Sugar

Managing blood glucose (blood sugar) is an important first step in supporting both diabetes and sexual health. High blood sugar can damage nerves and blood vessels that are needed for sexual function and arousal. Over time, this can contribute to decreased sensation and a lower libido (sex drive).

Inflammation

Inflammation is another factor that may affect libido and sexual function. Higher levels of inflammatory markers may interfere with parts of the brain related to sex drive and arousal. Ongoing inflammation can also damage nerves and blood vessels, making adequate blood flow more difficult.

Medication

Some medications used to manage diabetes or other health conditions may have side effects that affect sexual health or performance. The effects depend on individual response and other lifestyle factors, such as diet and exercise.

If you notice changes in sexual function after starting a new medication or changing the dose, it may be helpful to talk about it with your healthcare provider.

Disrupted Hormones

Hormone changes, such as low testosterone, can affect sexual function in men and women with diabetes, per the American Diabetes Association (ADA). Some research suggests that men with type 2 diabetes, especially those with a higher body weight, have a higher risk of low testosterone levels. Weight loss through lifestyle changes, such as a healthy diet and exercise, may improve hormone levels.

For women, the relationship is more complex, but some research from the ADA suggests that hormone therapy may also be helpful.

Four Foods To Try

Research suggests a balanced, nutritious diet may help with sexual health and reduce the chance of some related symptoms. In particular, following a Mediterranean diet may help lower the risk of sexual health concerns, such as erectile dysfunction. This eating pattern may also help improve blood sugar and help with diabetes management. The Mediterranean diet focuses on whole, minimally processed foods.

Here are four foods from this eating pattern that may benefit sexual health if you’re living with type 2 diabetes.

1. Fatty Fish and Shellfish

You may have heard that oysters are an aphrodisiac. An aphrodisiac is something people believe can increase sexual desire. Although aphrodisiacs are not supported by science, there could be a reason oysters and shellfish, like lobster and crab, are related to sexual health. That’s because of the mineral zinc, which helps regulate sex hormones and may improve stamina. They are also high in protein, which is important for managing diabetes.

Fatty fish are healthy fat choices of the Mediterranean diet, alongside nuts and seeds. Fatty fish, like salmon, herring, and sardines, and some nuts and seeds, contain different forms of omega-3 fatty acids. Omega-3 fatty acids have been suggested to support reproductive health, including conception. Omega-3 may also help lower the risk of cardiovascular disease, or heart disease, in people with diabetes.

2. Legumes

Legumes, such as lentils, peas, and beans, are a staple of the Mediterranean diet. Many legumes have a low glycemic index, which means they don’t raise blood sugar quickly. They’re also high in fiber, which can help with diabetes management. Try adding different types to your meals, like in salads, soups, or stews.

Soybeans have been linked to better vaginal blood flow and lubrication. They also have anti-inflammatory effects, which may support nitric oxide levels. Nitric oxide helps blood vessels relax and widen, which is important for sexual function. Having enough nitric oxide may help lower the risk of sexual dysfunction.

3. Colorful Fruits and Vegetables

Colorful vegetables, like beets, dark leafy greens, and cabbage, are a big part of the Mediterranean diet. They support overall health and healthy blood flow, which may help with sexual function. They also have nutrients like vitamin C and magnesium, which help your body turn food into energy. Vegetables are also high in fiber, which can help with diabetes.

Colorful fruits like watermelon, grapes, apples, cherries, citrus fruits, and berries may benefit sexual health. Many fruits have flavonoids, which are antioxidants that may improve blood flow. Eating more fruit has also been linked to a reduced risk of erectile dysfunction. Some fruits, like apples and watermelon, may support sexual function in different ways, including helping with general sexual function and lubrication for some people.

Fruit does contain natural sugar, so it’s important to watch portion sizes and choose whole fruit instead of juice if you have diabetes.

4. Whole Grains

Whole grain foods include quinoa, whole wheat products, and brown rice. These whole grains provide fiber and key nutrients that support blood sugar management in people with diabetes and prediabetes. When checking labels, go for the products that list whole grain or whole wheat as the first ingredients.

Eating whole grains can also support weight management and heart health, which are important for healthy blood flow and sexual function. In contrast, diets high in processed foods and refined carbohydrates, like white bread or pasta, are linked to a higher risk of sexual dysfunction. Whole-grain foods have been linked to better erectile function. Whole grains can also benefit sexual function and health for women, according to the American Journal of Lifestyle Medicine.

Sexual Health Summary

Following an overall healthy diet made up of balanced, nutrient-dense foods, alongside your recommended healthcare plan and medications, can help improve blood sugar levels and play an important role in sexual health and function. Consistent nutrients and blood sugar management support healthy circulation, nerve function, and hormone balance.

Other helpful steps include regular exercise, enough sleep, and stress management. These habits can support energy, blood flow, and hormone balance, and they can lower stress, which may improve libido and sexual satisfaction. You may want to talk with a healthcare provider who specializes in sexual wellness. If stress, anxiety, or other emotional concerns are affecting your sex life, a mental health care provider may be able to help.

Join the Conversation

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Which foods are you interested in trying this week to help improve sexual health? Let others know in the comments below.