What Foods Should People with Diabetes Eat

The Egg Nutrition Center partnered with Jill Weisenberger, MS, RDN, CDE, CHWC, FAND to write this blog post.

Many people with diabetes avoid health-boosting foods because of the food’s perceived effect on blood glucose or because of long-held fears of carbohydrates, fats or cholesterol.

As type 2 diabetes is a metabolic disease with effects reaching the liver, heart, brain and more, people with diabetes should be encouraged to avoid the myopic view that diabetes is merely a blood sugar problem. Thus, a diet for type 2 diabetes management must also consider overall health with emphasis on glucose control, reversing insulin resistance and preventing heart disease and stroke.

The following are several foods people with diabetes often have questions about.


Only 24% of the population eats the recommended amount of 1½ to 2 cups daily1. Fruits provide ample potassium, which is beneficial to blood pressure control. Some fruits have cholesterol-lowering fibers, and their numerous phytonutrients are likely protective against chronic health problems.


A source of magnesium, potassium, folate, dietary fiber and a host of phytonutrients, beans, peas and lentils are linked to lower blood pressure and reduced risk of heart disease2. Studies show that diets rich in legumes also have beneficial effects on both short-term and long-term fasting blood glucose levels3.

Whole grains

Whole grain intake is associated with reduced risk of cardiovascular disease (CVD)4. In appropriate amounts, barley and oats are particularly beneficial to people with prediabetes and type 2 diabetes. Both contain the fiber beta-glucan, which improves insulin action and lowers blood sugar levels, as well as removes cholesterol from the digestive tract.

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Because of their high cholesterol intake, eggs have historically been linked to CVD risk. However, the American Heart Association finds that there isn’t enough evidence to confirm that dietary cholesterol increases low-density lipoprotein (LDL) cholesterol and CVD risk. Recent studies suggest that egg consumption is safe for people with diabetes. Researchers in Australia compared the effects of a weight maintenance diet containing two eggs daily for six days per week to a low-egg weight maintenance diet of similar protein content5. All subjects consumed healthful unsaturated fats in favor of saturated fats. After three months, there were no between-group differences for total cholesterol, LDL cholesterol, triglycerides, blood glucose levels, waist circumference or blood pressure. The second 3-month phase of the study was changed only to cut calories and reduce weight. Researchers followed the subjects for an additional six months, for a total of one year, while the subjects continued their high egg or low egg consumption. Both groups experienced similar weight loss and no significant differences in markers of heart health.

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Including nuts in the diet lowers both total cholesterol and LDL cholesterol in a dose response manner6. According to the American Diabetes Association, eating nuts is also associated type 2 diabetes prevention. It’s good to include a variety of nuts because each type has a unique array of health-shielding nutrients and phytonutrients.

While there is no one-size-fits-all diet for people with prediabetes or type 2 diabetes, three suitable eating patterns are DASH (Dietary Approaches to Stop Hypertension), Mediterranean-style and plant-based diets.

Jill Weisenberger, MS, RDN, CDE, CHWC, FAND is a Nutrition, Culinary & Diabetes Expert, Wellcoach®-certified health and wellness coach, Freelance Writer, Registered Dietitian Nutritionist and Certified Diabetes Educator. She is the author of the newly-released Prediabetes: A Complete Guide and the best-selling Diabetes Weight Loss – Week by Week. Learn more at and follow her on Twitter, Facebook and Instagram. Jill was compensated by Egg Nutrition Center for this post.

  1. National Cancer Institute. Usual dietary intakes: food intakes, US population, 2007–10. Available at


  3. Sievenpiper JL, Kendall CWC, et al. Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomized controlled experimental trials in people with and without diabetes. Diabetologia.2009;52:1479–1495.


  5. Fuller N, et al. Effect of a high-egg diet on cardiometabolic risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) Study—randomized weight-loss and follow-up phase. Am J Clin Nutr. 2018;107:1-11.

  6. Sabaté J, Oda K, Ros E. Nut Consumption and Blood Lipid Levels: A Pooled Analysis of 25 Intervention Trials. Arch Intern Med. 2010;170(9):821-827.


How Eggs Can Provide Sustainable Nutrition to Fight World Hunger

By Mickey Rubin, PhD

Executive Director
The Egg Nutrition Center (part of the American Egg Board)

According to the World Health Organization, millions of children around the world suffer from stunting and wasting as a result of insufficient nutrition. In other words, they’re not growing normally and their bodies are skeletal and frail.

Even here in the United States, one in six children faces hunger on a regular basis. For more than 12 million kids in the U.S., getting the nutrition they need to learn and grow has become a daily challenge.

In a world where so many people, especially children, go hungry and suffer from malnutrition, we have good evidence to show that eggs can be an important part of the solution.

Eggs Reduce Stunting and Wasting in Children

Two separate studies, conducted among children in nutritionally vulnerable populations, found that adding just one or two eggs per day to these children’s diets dramatically improves their health outcomes.

The first study, conducted by researchers from Washington University in Cotopaxi Province, Ecuador, determined that providing one egg per day for six months to children ages six to nine months (compared to a control group who did not) significantly improved growth while reducing prevalence of stunting by 47 percent.

Similarly, researchers from the University of Arkansas found that adding just two eggs per day to the diets of children ages six to nine years in undernourished areas of rural Uganda resulted in increased height and weight.

World Egg Day

Eggs Provide Sustainable Nutrition

Proper nutrition, starting at a young age, is crucial. But when we think about feeding the world, we must also consider the environmental impact of the production of these foods and the contribution to local communities. This is commonly referred to as “sustainable nutrition.”

In fact, the Food and Agriculture Organization of the United Nations has a broad definition of sustainable diets that is inclusive of not only nutrition and the environment, but also economics and society.

The world’s egg farmers are committed to providing a sustainable source of nutritious food. One large egg has 13 essential vitamins and minerals and six grams of high-quality protein. At about $0.17 each, eggs are a highly affordable protein source with one of the lowest environmental impacts.

World Egg Day 

The second Friday in October is World Egg Day. A great deal of attention revolves around the nutrition eggs provide, but we should also celebrate efforts to help sustain local communities economically. This is a key effort of the International Egg Foundation (IEF). The IEF focuses on increasing egg production to provide undernourished infants, children and families with an independent, sustainable and high-quality protein supply. The IEF is also providing resources for communities in Mozambique, Swaziland and Zimbabwe to become successful egg producers.

Efforts like these are not only commendable; they illustrate how eggs can provide communities and at-risk populations around the world with a sustainable, affordable, and accessible source of high-quality protein and essential nutrients. The egg truly is incredible.


World Egg Day Egg Restaurant Tour

On Friday, October 11, egg lovers around the world will celebrate international egg dishes in honor of World Egg Day. Take a virtual trip around the globe with the Incredible Egg, as we share international egg fare you can find in the windy city of Chicago. Happy World Egg Day!

Hot Woks Cool Sushi: 30 S Michigan Ave, Chicago, IL 60603 (additional locations around Chicago)
Dish: Tamago

When you think of sushi, the first thing that comes to mind is raw fish. But alongside spicy tuna and shrimp tempura is an egg dish you don’t want to miss! Tamago is a Japanese sweet omelet that is often used in sushi. It can be served by itself as nigari on top of rice, as sashimi without rice, or inside of a sushi roll.

Chef Ron Rungroi of Hot Woks Cool Sushi said that traditionally you make tamago by mixing eggs with sugar and mirin. You then gradually cook it on a sheet and cut it into square shapes when it’s ready to serve. Tamago has a light, sweet taste and a spongy texture. Due to these characteristics, Rungroi thinks tamago is a great option for people who are new to sushi. “Most people that order tamago, in my opinion, mostly they’re entry level or kids because it’s kind of sweet,” Rungroi said.

Rungroi has his own trick to elevate tamago: “My personal favorite way to have tamago is torched because it can help give better flavor and taste.”

Want to get your sushi fix before lunch or dinner? Hot Woks Cool Sushi offers Breakfast Sushi, including bacon and tamago, sausage and tamago, and salmon and tamago nigiri. No matter the time of day, the Japanese tamago dish is sure to satisfy.


Ethiopian Diamond: 6120 N Broadway St, Chicago, IL 60660
Dish: Doro Wat

When you step into Ethiopian Diamond, you’re instantly welcomed by the warm smell of spices and traditional Ethiopian art hung on the walls. While there are numerous Ethiopian dishes to choose from, doro wat is the menu item that features a uniquely cooked egg.

Doro wat, or “chicken stew,” is the glue that brings the different elements of the dish together.

“Preparation takes long,” Ethiopian Diamond owner Almaz Yigizaw said. “You need onions, chili powder, garlic, ginger. It takes a lot of butter and spices, and you also have to make it very carefully to have the right taste. You sauté the onion until it’s golden brown, and then you add the chili powder.” This process takes over two hours. After that, you add the chicken, which takes approximately an hour or two to cook. Then you add the highlight of the dish– the egg. First, hard boil the egg, then peel and use a fork or knife to poke it before adding to the doro wat. “The cooking doro wat has a lot of flavor, and when you add that egg, really the egg takes the sauce flavor from the cooking doro,” said Yigizaw.

According to Yigizaw, doro wat is the most authentic Ethiopian dish. “Doro wat is for the family during a holiday. However, if you have special guests coming to your home on regular days, you also make doro wat. It’s just a tradition. There are special spices that you flavor at the end of the doro wat, that’s why it’s hard to make it. Even if I gave you the recipe, the flavor would be different.”

You can make doro wat at home, but for a truly authentic taste, visit Ethiopian Diamond.


Sapori Trattoria: 2701 N Halsted St, Chicago, IL 60614
Dish: Bucatini Carbonara

With its wooden tables, small chandeliers and exposed brick walls, your mind may trick you into thinking you’re in a trattoria in an Italian village. Head chef, Anthony Barbanente, was raised in a small town in the south of Italy where he lived on his grandpa’s farm not far from his uncle’s restaurant. This is where he first learned to cook the traditional Italian food, including the Bucatini Carbonara that he now serves at his Chicago restaurant Sapori Trattoria.

Created in Rome, carbonara sauce is typically made with guanciale (the cheek of a pig), pecorino cheese, pasta water, pepper and egg yolk. “It’s amazing, but it’s been done before for hundreds of years,” Barbanente said. “So, what would make it fun for me, living in Chicago, in the Midwest?”

Barbanente makes his own version, based off the original recipe. He swaps out guanciale for one of his favorite foods, Applewood smoked bacon, as well as pancetta. He also uses Parmigiano Reggiano cheese instead of pecorino and adds onion, cream, parsley and thyme for flavor. Barbanente notes these changes make the dish more accustomed to Americans’ pallets. “It makes a beautiful, flavorful dish that our guests are going crazy for. It’s probably our second bests seller on the menu,” Barbanente said. “I love it so much that I find myself making a little extra and saving it for my break.”

According to Barbanente, it’s important to add the egg yolk at the end when preparing carbonara because otherwise the egg will be overcooked. “Waiting toward the end and finishing it is what gives [carbonara] its velvety texture that is so important in bringing everything together,” Barbanente said. “The egg yolk will help hold the cheese in there with the pancetta and stick to the pasta, and thus it creates the unit.”

Beyond its importance to the dish’s sauce, eggs also play a significant role in other Italian pasta recipes, as well as many other Italian dishes, such as cake. “The world would not be the same, if there were not the egg. The egg yolk is a beautiful velvety fat, and when cooked properly, it creates a creaminess to a dish, it adds a richness and it adds a wealth of flavor as well as a little bit of color. I’m a big fan of eggs, as you can see,” Barbanente said.


Margeaux Brasserie:  11 E Walton St, Chicago, IL 60611
Dish: Croque Madame

It’s never too early to take a mini getaway, and what better place to visit than a romantic French brasserie? There are many ways to get your eggs in France, from omelets to the quiche, but nothing is quite as iconic as the croque madame.

A croque madame is simply a ham and cheese sandwich topped with an egg and a creamy sauce, called Mornay. Take the egg off, and it becomes a croque monsieur. “The croque madame and its brother the croque monsieur have been a French staple for a long time,” said Brent Balika, executive chef of Margeaux Brasserie.

Margeaux Brasserie is a classic Fresh restaurant that recently opened its doors in River North over the summer. Balika said that while a lot of what the restaurant does stays true to traditional brasserie cuisine, Margeaux Brasserie innovates dishes by using local ingredients, seasonal driven menu items and modern cooking techniques.

In regards to the croque madame, Balika adds a few new layers of surprise to upgrade the classic dish. Served as an open-face sandwich, he uses brioche bread topped with bacon marmalade followed by Paris ham, sautéed spinach, a sunny-side up egg, Mornay sauce and chives. “It’s really a modern, cleaner version of the original dish,” Balika said.

While there are a lot of new elements to Margeaux Brasserie’s croque madame, one that remains the same is the simple sunny-side up egg. “You get that really creamy runny yolk, which when we talk about rich and decadent and having classic brioche and Mornay, the creamy yolk makes that really rich and hearty breakfast,” Balika said.

If you want to eat as the French do, try a light breakfast, such as coffee and a baguette, before stopping by Margeaux Brasserie for the croque madame.


How to Properly Crack an Egg

The Incredible Egg recommends cracking an egg on a flat, hard surface like a countertop. By cracking the egg on a hard surface, rather than the edge of a bowl, you are less likely to put shell pieces in the bowl, which is both unpleasant and a food safety risk.

HOT TIP: Got egg shells in your mixing bowl? Use a spoon to easily remove those.


From Deviled to Divorciados – The Incredible Egg Asks How Do You Like Your Eggs?

How Do You Like Your Eggs? The American Egg Board, the marketing arm for U.S. egg farmers, poses this age-old question to Americans through its latest marketing campaign — a relaunch of the brand’s trademark “Incredible Egg.”


Breaking out of the ordinary, The Incredible Egg and its new campaign inspires consumers to think about eggs differently — beyond the usual. Not only are eggs nutritious, with one large egg containing 6 grams of high-quality protein, they’re also one of the most versatile foods on the planet. From deviled, baked, fried or even as a cloud, the latest campaign from The Incredible Egg helps consumers explore the ways and occasions for which they enjoy eggs.


Incredible Scholarships Awarded to Tomorrow’s Leaders

During the National FFA Convention & Expo in Indianapolis this week, the Incredible Egg announced the three winners of its first-ever Incredible! FFA Chapter Contest. The contest encouraged National FFA members to nominate their local chapters for a chance to win one of three grants – one for $2,000 and two for $1,500.

“With more than 500 entries to the Incredible! FFA Chapter Contest, selecting which of these amazing chapters would receive the three grants was a very difficult decision,” said Anne L. Alonzo, AEB’s President and CEO. “Each entry we reviewed had incredible stories of leadership, unique educational programming and enthusiasm for enriching the agriculture industry. We are thrilled to be able to provide support for these chapters – they are all excellent examples of what FFA embodies.”

This year’s recipients of the Incredible! FFA Chapter Contest grants are:

Grand Prize Winner: Cass City FFA (Michigan)

After losing their only local grocery store four years ago, the Cass City FFA chapter launched their “Meat”ing the Need for Our Village program, to raise livestock and poultry to support the local food pantry – and because of it, the food pantry has not needed to buy meat on their own for the last three years. They’ve since added dairy to this program and with the grant money would like to begin providing eggs by starting a 100-hen laying flock.

Runner-up #1: Hope FFA (Indiana)

FFA Indiana
The Hope FFA chapter recognized how agriculture can have a positive and therapeutic impact, by creating a hands-on experience for preschoolers with developmental needs. Each child was introduced to different livestock – from sheep to goats, ducks, calves, chickens, kittens and horses – and the positive reaction from each child was overwhelming to chapter members. They will use their grant money to continue to implement similar programs for other children.

Runner-up #2: Rio Rico FFA (Arizona)

Arizona FFA
The mission of the Rio Rico High School Agricultural Education Program is to improve the quality of life of the people of Santa Cruz County, Arizona through programs which provide fruits, vegetables and eggs to the community. Working together with local social clubs, civic organizations, food banks and national hunger relief organizations, they are determined to wipe out malnutrition locally, and through this grant will secure more resources, such as a 100-hen laying coop, to provide for their community.

New grants will be offered in January 2018 on


Appetite for Health

Kids are headed back to school, and if you’re busy buying supplies, don’t forget to restock your kitchen with essential foods and beverages that can help your child be their best.

Did you know that multiple scientific studies demonstrate the cognitive benefits of eating breakfast, such as better memory time, test scores and school attendance? No wonder they say breakfast is the most important meal of the day!

A well-rounded breakfast should have multiple food groups represented such as lean sources of protein, like eggs, whole grains and a fruit or veggie. For example, these 60-second Coffee Mug Eggs served on top of a whole grain English muffin with a side of fruit.

For busy mornings when you’re scrambling to find your keys and get the kids to school on time, whip up an on-the-go Breakfast Burrito with a quick and easy egg scramble. Simply scramble eggs with your favorite veggies and salsa and wrap them up in a whole grain tortilla.

And here’s a wake-up call: one large egg has 6 grams of high-quality protein and 13 essential nutrients, including lutein and choline, two nutrients important for brain development.
For a delicious and fun lunch, consider a protein-packed Bento Box that your child can assemble.Lunch box

And for a quick and easy dinner, try this Broccoli Cheddar Frittata. Egg dishes like frittatas are a tasty way to get kids to eat more veggies.

Your kids will be “cracking” a smile in no time when they learn how easy it is to cook with eggs — they’ll love the fun, and you’ll love the help in the kitchen!


Solar Eclipse (Cloud) Eggs

Say goodbye to your usual sunny-side-up eggs this Monday and shoot for our newest take on cloud eggs—solar eclipse eggs—in celebration of the 2017 solar eclipse! What’s on your “path of totality” viewing party menu? Head to our FacebookInstagram or Twitter and share how you’re celebrating this incredible occurrence!


  • 2 egg whites*
  • 2 egg yolks, separated*
  • Pinch of salt
  • 3 drops black food coloring*


  1. HEAT oven to 375°F and line a baking sheet with parchment paper.
  2. BEAT egg whites in a mixer bowl on high speed until foamy, then add a pinch of salt and continue to beat until egg whites form stiff peaks.
  3. DOLLOP the egg white mixture onto the lined baking sheet into a mound with a spoon, then using the back of the spoon create a well in the center of the mound.
  4. BAKE until the egg whites are no longer wet and slightly golden, about 3 minutes.
  5. ADD the food coloring to one of the separated yolks and MIX until well combined with a toothpick.**
  6. GENTLY add the other yolk to the center of the egg whites.
  7. SLOWLY pour the black egg yolk over the cloud egg.**
  8. BAKE again until the yolk is set, about 5 minutes.

*Optional to use two egg whites, two eggs yolks and food coloring for “solar eclipse” effect. Use only one egg white and one egg yolk for regular cloud eggs.

**Optional steps for “solar eclipse” effect.