Reverse insulin resistance with steak and eggs

Every new study on the benefits of the Mediterranean diet serves up yet another death blow to the low-fat diet advocates. But today, I’d like to tackle some similarly persistent nutrition myths — and how they’re contributing to the diabetes epidemic that’s already raging in this country.4

A recent study published in the journal Nutrition looked at the effects of choline and betaine consumption on insulin resistance in men and women. (Choline is a critical nutrient usually grouped with the B-vitamins — it’s the biological precursor to betaine.)

Researchers looked at data from more than 2,300 adults. And they found that subjects with the lowest intakes of choline and betaine suffered the highest levels of insulin resistance. But on the flip side, subjects with the highest intakes had the lowest levels of insulin resistance — a positive trend that held especially true for women.

As you may recall, insulin resistance is a key feature of metabolic syndrome, and eventually, type-2 diabetes. So it may not surprise you to learn that that this country has a bit of a choline problem. In fact, data shows as much as 90 percent of the adult population simply isn’t getting enough.

Which brings us to the million dollar question: What are the best dietary sources of choline?

Well I’m glad you asked.

That honor goes to beef, liver, egg yolks, and dairy — just to name a few star players. And not surprisingly, this list is comprised of foods that diabetics are routinely urged to avoid. But not by me.

I’ll never steer you away from a sizzling steak or cheesy omelet. And that goes double if you’re struggling with insulin resistance.