The Truth about Eggs and Diabetes

The Truth about Eggs and Diabetes

You couldn’t imagine life without eggs, but the question that many consumers have asked over the years is, “Will eggs end up shortening my life?” Research on the connection between eggs and heart disease — particularly in those who are at risk for or battle type 2 diabetes — has not been consistent, thus leading to relatively murky recommendations. However, recent research shows that eggs can indeed be a component of a healthy diet for those dealing with type 2 diabetes, according to premier egg company Norco Ranch.

A 2015 analysis indicated that people who have diabetes may benefit from paying close attention to their egg consumption and cholesterol intake — at least until additional research offered more clarity. After all, eggs in the past received a bad rap because experts felt they contained too much cholesterol.

A great deal has changed since that time.

Another 2015 study yielded a completely different finding from the abovementioned 2015 analysis. Researchers in the second 2015 study found that even if you eat more eggs than recommended, eggs can be healthy food items for anybody and everybody. That includes members of the general population along with those who have type 2 diabetes or cardiovascular disease.

Researchers in 2017 supported the second 2015 study’s findings. A review of six studies revealed that eating as many as six to 12 eggs per week did not increase blood-sugar measures, low-density lipoprotein cholesterol (bad cholesterol), or triglycerides in individuals at risk for or battling diabetes.

This may not be surprising given the fact that scientists are starting to realize that dietary cholesterol plays a much smaller role in an individual’s total blood cholesterol count than previously believed. According to experts today, family history might have a much larger bearing on a person’s cholesterol levels than food does.

So, the good news is that you don’t necessarily have to stop eating eggs if you have type 2 diabetes. If it makes you feel more comfortable, simply eat about three eggs a week or stick to egg whites for an ultra-healthy and satisfying diet.

Also, be careful about the food items you choose to eat with those eggs, as a single harmless egg may be made unhealthy if fried in unhealthy cooking oil or butter. Poaching eggs is an easy, fast, and healthy way to eat your Norco Ranch eggs. All in all, eggs are a smart choice for giving you the energy and nutrients you need while tantalizing your taste buds at the start of your day.

A Norco Ranch Recipe: Huevos Rancheros

A Norco Ranch Recipe: Huevos Rancheros

Nothing says “Buenos Dias” like a perfect helping of eggs Latin American style. If you love eggs and you love Latin American food, you can’t go wrong with a region-inspired breakfast dish this weekend: Huevos Rancheros. Here’s a rundown on how to get your weekend started off right by making this flavorful dish using high-quality Norco Ranch eggs.


For healthy Huevos Rancheros, here are the ingredients you need:

  • cilantro leaves to use for garnish
  • 2 Tbsp. of Monterrey jack cheese, shredded
  • 2 Tbsp. of red onion, finely chopped
  • 4 warm corn tortillas
  • 4 large eggs
  • Cooking spray (nonstick)
  • 1/4 tsp. of sea salt
  • 1/2 tsp. of chili powder, ground
  • 1 (4-oz.) can of diced green chiles
  • 1 (14.5-oz.) can of diced tomatoes
  • 1 medium-sized onion, chopped
  • 2 tsp. of olive oil


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      1) Heat your oil in a nonstick skillet that is medium in size over medium to high heat
    1. 2) Pour the onion into the skillet and cook it, stirring often for four to five minutes. In the end, the onion should be translucent
    1. 3) Pour the green chiles and tomatoes into the skillet and cook them as well. Stir occasionally for about 10 minutes.
    1. 4) Add salt and chili powder to the dish, stirring frequently. After five minutes, remove the dish from the heat and set it aside.
    1. 5) Now, use spray to coat a bigger nonstick skillet, and heat it over medium heat.
    1. 6) Place the eggs into the larger skillet one at a time. Make sure that the eggs whites do not touch. Allow the eggs to cook for three minutes while covered. Then, take off the lid and keep cooking eggs until their yolks reach the consistency you desire. Finally, remove this skillet from the heat.
    1. 7) Apply the onion mixture to the top of each tortilla, and top this mixture with egg. Then, place the cheese and red onion on the tortilla. At last, garnish your dish with cilantro if desired.

Why Huevos Rancheros?

Huevos Rancheros are the perfect way to fill up with plenty of proteins and nutrients ahead of a busy day (a large egg contains six grams of protein). The best part? The dish is low in calories (each egg contains just 71 calories), according to Norco Ranch. In just 35 minutes, you can have four servings of this delectable and satisfying breakfast dish — plenty for the entire family to enjoy.

The Yolk Debate

Egg lovers can be separated into two categories. One egg-loving camp includes those who prefer egg whites over yolks, whereas the other camp features yolk lovers. If you’re in the latter camp, you may have heard time and time again that eating egg yolks is bad for your heart. Think again. Here’s the truth about egg yolks and heart health, according to top-notch Southern California egg provider Norco Ranch.

Egg yolk remains one of the best sources of an essential nutrient called choline, which is believed to enhance your brain’s health. However, researchers over the years have learned that this vitamin-like nutrient interacts with the microbes in your intestines to form what’s called trimethylamine N-oxide, or TMAO. TMAO is a compound linked to increased stroke and heart disease risk.

In a 2014 study, researchers learned that eating two-plus egg yolks each day resulted in TMAO formation. However, the opposite finding was generated in a 2017 research study where scientists discovered the levels of TMAO in the blood didn’t rise in individuals who ate as many as three eggs per day over a four-week period.

In light of the most recent study findings, it’s safe to say that TMAO and choline are no reason to avoid eggs altogether. After all, eggs, including Norco Ranch eggs, offer a number of beneficial compounds. Plus, choline is actually present in many foods that are healthy for your heart, such as broccoli, beans, sardines, and salmon.

So, what’s the bottom line?

The bottom line is this: Eggs overall are very good for you. People can generally eat an egg a day — basically seven eggs a week — or even more with no ill effects. In fact, eggs provide many benefits, such as being a wonderful source of potassium — a chemical element that supports muscle and nerve health. Potassium also helps to balance your body’s sodium levels, thus improving your cardiovascular health.

Eggs also contain lutein, which safeguards you against disease, and it features biotin — an important vitamin for insulin production as well as healthy nails, skin, and hair.

The key, however, is not to mess up these healthy foods by using lots of salty and fatty ingredients to prepare them. In the same way, take care not to pair your eggs with side dishes that are not good for your heart — otherwise, you’ll cancel out the benefits of the eggs. When eaten the right way, eggs will no doubt do your body some good.

The Incredible, Edible Deviled Egg

The Incredible, Edible Deviled Egg

Summer is around the corner, and you know what that means — it’s almost cookout season. And if you’re like many Americans, you can’t do a cookout with some deviled eggs as a side item. Fortunately, deviled eggs don’t have to live up to their name in the health category — they actually can be healthy. Here’s how to make some heavenly deviled eggs using delicious Norco Ranch eggs.


For healthy deviled eggs, here are the ingredients you need:

      • 6 large eggs
      • 1/4 cup of plain Greek yogurt
      • 2 tsp of Dijon mustard
      • 1/4 tsp of pepper
      • 1/8 tsp of salt
      • 1 tsp kosher salt
      • Paprika (to use as a garnish)


        1. 1) Hard-boil your eggs. To do this, put them in a pot, and add the amount of cold water needed to fully cover them. Then, turn the heat high. Feel free to also add salt to your pot of water, too, as this will make the eggs even easier to peel
          2) Cover your eggs and allow them to boil. Once they begin to boil, switch off the heat. Then, just allow them to sit for 12 minutes, keeping the cover on them. Afterward, rinse your newly boiled eggs with cold water, and allow them to cool down. You could also place your eggs in a cold ice bath to get them cooler faster.
          3) After your eggs have cooled down sufficiently, peel them completely. Then, cut the eggs lengthwise.
          4) Separate your egg whites and yolks. Then, use a plate to hold your egg whites, and a bowl to hold your egg yolks. Finally, add the rest of the ingredients — outside of the paprika — to your yolks, and mash them together. You can utilize a blender for a smoother mixture.
          5) Once the mixture is relatively uniform, add your mixture into your empty egg whites. Finally, top the mix with paprika. Bon appétit!

Why Healthy Deviled Eggs?

Eggs are naturally healthy, as they are packed with vitamins, such as vitamins B, A, and K. So, healthy deviled eggs are just another way to enjoy your favorite nutritious food items, according to Norco Ranch, a premier provider of eggs in Southern California. The healthy version essentially leaves out the ingredients that make the classic deviled egg’s filling loaded with calories and fat. By incorporating nutritious alternatives into your deviled egg filling from now on — such as those mentioned above — you’ll have the perfect finger food for this year’s barbecues and parties.

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Eggs Have Many Healthy Breakfast Partners

Eggs Have Many Healthy Breakfast Partners

If you’re like many Americans, you love your eggs. However, no matter how many nutritious Norco Ranch eggs you eat, you may be canceling out all of their health benefits by choosing not-so-healthy sides to go with them. Alas, it’s time to say goodbye to those fatty sausage links and greasy bacon strips! Here’s a rundown of some of the healthiest sides to pair with your favorite eggs, according to Norco Ranch.


This is an excellent food choice to go with your incredible eggs in the morning. Yes, avocado does have monounsaturated fats. However, these fats are proven to decrease belly fat — go figure. Another advantage of monounsaturated fats is that it can increase your metabolism and provide you with the energy you need to exercise even harder. In other words, if you start your day out with avocado, you may burn more calories and lose more weight in the long run.


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Love cheese eggs? Yes, the combination is amazing unfortunately, although eggs are healthy, cheese can spike your breakfast’s fat and calorie content. Why not try “nooch,” a nutritional yeast, as a substitute for cheese? Nooch as four fiber grams and nine protein grams in just a couple of tablespoons. In addition, it has a very small amount of sodium and fat, and it is an excellent vitamin B source. Sprinkling nooch on your eggs will give you many bonus satiating nutrients for starting your day off properly.

Ground Turkey

Okay, so you just can’t live without meat. Totally get it. However, there is an alternative to bacon and sausage that can be just as tantalizing to your tongue — turkey. Just half an ounce of ground turkey has 83 calories in it along with 11 protein grams. Plus, it has a lot less fat compared with bacon and sausage.

An added perk of ground turkey? It is an unparalleled source of the DHA omega-3 fatty acids known to improve the function of your brain. These fatty acids also prevent the growth of fat cells — just one more reason to become a turkey eater in the morning.

As you’ve likely heard over and over again, breakfast is indeed the most important meal of the day. But a bad breakfast is just as bad as eating no breakfast at all. With eggs and healthy side options, your breakfast meals can be the powerhouses you need to make it through each day healthily and happily this spring and beyond.

What Makes Eggs So Healthy?

What Makes Eggs So Healthy?

When it comes to your health, you’re bombarded with so many messages about what to eat and what not to eat. They say to stay away from junk food and to stick with nutrient-rich foods, such as veggies and fruits. But what about eggs? They belong to the nutrient-rich category, too! Here’s a rundown of the many nutrients that eggs have to offer, according to premier egg company Norco Ranch.

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A large egg features 13 essential minerals and vitamins, six protein grams, and every one of the nine important amino acids. The best part? All of these health benefits cost you only 70 calories. Let’s take a close look at some of the most outstanding nutrients you’ll find in eggs, including Norco Ranch eggs.

The first noteworthy nutrient is choline. This nutrient plays a critical role in infant and fetal brain development. If you consume enough choline during pregnancy, this may also guard you against neural tube defects.

Zeaxanthin and lutein are also worth attention, as they are phytochemicals that contribute to eye health. They especially help to prevent macular degeneration and cataracts.

Then, there’s vitamin D. This well-known vitamin is critical for the health of your bones, as it helps your bones to absorb calcium. Vitamin D also goes by the name of “the sunshine vitamin,” as sunshine is a natural way of obtaining vitamin D through the skin. Not many foods naturally contain this vitamin, but egg yolks most certainly do.

Of course, no discussion about the nutrients present in eggs would be complete without mentioning protein. Eggs are an excellent source of top-quality protein, with a large egg containing six grams of it. Sixty percent of protein comes from egg whites, whereas 40 percent comes from egg yolks.

What’s so amazing about protein, besides the fact that it helps you to build muscle, is that it is satiating. In other words, it helps with controlling your blood sugar and your appetite. Both of these are essential for diabetes prevention and weight maintenance.

Yet another valuable nutrient you’ll find in Norco Ranch eggs is leucine. This is an important amino acid that helps with muscle protein synthesis.

The moral of the story? Eating eggs can do your body a lot of good. So, feel free to incorporate more eggs into your diet now so that you can enjoy higher levels of health in the months, years, and even decades ahead.

Want to Lose Weight? Eat Eggs

Want to Lose Weight? Eat Eggs

So, you’ve decided to totally cut out yummy yet unhealthy foods. Some people in your inner circle have told you “Congratulations!” Meanwhile, others may have told you “You poor thing!” Fortunately, eggs are one thing you don’t have to cut out. In fact, eggs may be the key to your weight loss success. Here’s a rundown of why eggs are such a super food for when it comes to losing weight, according to the experts at highly rated egg provider Norco Ranch.

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Low Calories

A large egg features only around 78 calories, but it’s still extremely nutrient rich. In fact, egg yolks are particularly healthy. If you combine two to four eggs and then add a nice serving of your favorite veggies, you have a full meal for just 300 calories. You can’t beat that.

Of course, remember that if you decide to fry eggs in butter or oil, you add around 50 calories for every teaspoon you use.


Another perk of eggs? They contain a large amount of protein, which is filling. As a result, eggs are known to decrease appetite compared with foods that don’t feature as much protein. The less hungry you are, the less you’ll eat — especially when it comes to between-meal snacking or late-night eating — and the more pounds you’ll shed.

Metabolism Boosting

Yet another reason to embrace eggs, such as Norco Ranch eggs, is that they feature all of the important amino acids. But that’s not all. These acids are also in the correct ratios.

What does this mean for you? Your body can effortlessly use eggs’ protein for metabolism and maintenance purposes.

Research indicates that eating a diet that is high in protein can boost metabolism by as many as 100 calories each day. This phenomenon is known as food’s thermic effect, or the energy your body needs to metabolize food.

Translation: High-protein eggs can easily help you to burn those extra calories and ultimately eliminate those extra pounds.

Start the Day Right

Want to lose weight? You’ve got to eat — breakfast that is. Nonetheless, not all breakfast items are created equal.

Many research studies have looked at the impacts of consuming eggs versus other breakfast items featuring the same number of calories. According to researchers, eating eggs rather than bagels, for example, will make you feel fuller and thus cause you to consume fewer calories over the next day and a half. So, be sure to up your egg intake if you want to lower your weight long term.

The Truth about Eggs and Cholesterol

The Truth about Eggs and Cholesterol

You love eggs, but do eggs truly love you? Let’s have a quick heart-to-heart discussion about the beloved egg. Maybe you adore eggs but you also fear them because you’ve been told that they are linked to high levels of cholesterol and heart disease. As a result, you limit your egg intake, thinking that it doesn’t make sense to add eggs’ cholesterol and fat to your body when you all you truly want from eggs is protein. Good news: Science shows a completely different story, so you no longer have to fear the egg, according to Norco Ranch, a premier egg provider in Southern California.

Research shows that the egg is a nutritional powerhouse — one that will help your heart, not hurt it. Yes, the eggs of chickens do contain cholesterol. However, the impact of the consumption of eggs on your blood cholesterol level is minimal compared with saturated fats’ and trans fats’ effects.

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In fact, your heart disease risk might be linked more to the food items you eat along with your eggs for breakfast, not to the eggs themselves. These food items include, for instance, ham, bacon, and sausage, which feature sodium. Plus, if you use oil to fry hash browns and eggs, you’re adding unhealthy saturated fats and trans fats to your body.

The reality is that the majority of healthy individuals can consume as many as seven eggs per week without boosting their heart disease risk. In fact, some research studies have indicated that eating this many eggs might actually guard you against certain types of strokes.

According to the book Dietary Guidelines for Americans, it is recommended that you eat between 100 and 300 milligrams of cholesterol per day based on your level of caloric intake. The nation’s agriculture department has reported that a single large egg contains around 186 milligrams of cholesterol, with all of this existing in the egg yolk.

If you would like to limit your cholesterol intake, you can consume only egg whites, as egg whites don’t have any cholesterol. However, if you love your egg yolks, then don’t be bashful about digging into them! Science shows that cholesterol is critical for your body, as it aids in the development of certain hormones as well as brain cells. The yolks of Norco Ranch eggs are ready for the eating and can do as much good for your body as they do for your palette.

Vanilla Frozen Custard Ice Cream

Vanilla Frozen Custard Ice Cream

I scream; you scream; we all scream for ice cream. Well, with the help of Norco Ranch eggs, you can prepare the perfect ice cream dish in warp speed time and time again this summer, which means there will be a whole lot of screaming in your house. And that’s a good thing.


All you need to make this scrumptious dessert for the entire family is just five minutes of prep time followed by 15 minutes of cook time and an hour of chill time. The ingredients you need to make 1 ½ to two quarts are as follows:

  • 6 eggs
  • 3/4 cup sugar
  • 2 to 3 tbsp honey
  • 1/4 tsp salt
  • 2 cups milk
  • 2 cups whipping cream
  • 1 tbsp vanilla
  • Crushed ice
  • Rock salt


        1. 1)

Custard Base

      1. : Beat the eggs, sugar, honey, and salt in a medium to heavy saucepan until they are blended; then, stir in milk. Cook the mixture over low heat, stirring constantly, until the mixture is just thick enough to coat a metal spoon with a thin film and the temperature reaches 160°F for about 15 minutes. Do not allow the mixture to boil. Remove the mixture from the heat immediately.
        1. 2) Cool the mixture quickly. Then, set a pan in a larger pan of ice water. Stir the mixture occasionally and gently for a few minutes to hasten the cooling. Next, press the piece of plastic wrap onto the surface of the custard. Refrigerate the custard until it is thoroughly chilled, for at least one hour.

Ice Cream

      1. : Pour the chilled custard, whipping cream, and vanilla into a one-gallon ice cream freezer can. Then, freeze the custard according to the manufacturer’s directions, using six parts crushed ice to one part rock salt. Finally, transfer the custard to freezer containers, allowing head space for expansion, and freeze it until it is firm.


When making the custard sauce, be patient. Do not increase the cooking temperature to expedite the process, your custard will likely curdle.

In addition, you can easily customize your custard with stir-ins and flavorings of your choosing, according to Norco Ranch. For a stir-in, use pureed fruit or other small food pieces, such as mini chocolate chips. You can even use this delicious custard as a filling for your own cream puffs. No matter how you choose to enjoy it, one thing is for certain: You will enjoy it.

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Poached Salmon Brussels Sprout Slaw & Poached Egg

Poached Salmon Brussels Sprout Slaw & Poached Egg

Fish is nutrient dense, which is why it is one of the healthiest meats you could eat. Combine it with eggs and you have a smorgasbord of high-quality protein, minerals, and vitamins on a plate. For a delicious summer meal that is quick to prepare, try poached salmon Brussels sprout slaw and a poached egg using Norco Ranch eggs.


For this scrumptious meal, all you need is 10 minutes of prep time and 20 minutes of cook time to create four servings. The ingredients you need include the following:

  • 1 leek, light green parts only, halved lengthwise, then quartered
  • 1 stalk celery, chopped
  • 1/2 cup white wine
  • Juice of 1 lemon
  • 1 bay leaf
  • 1 tsp kosher salt
  • 1 tsp peppercorns
  • 4 center-cut salmon fillets (about 5 oz each)
  • 1 lb Brussels sprouts
  • 4 tbsp apple cider vinegar
  • 2 tbsp chopped fresh chives, divided
  • 2 tsp Dijon mustard
  • 1/4 tsp each salt and pepper
  • 1/2 cup vegetable oil
  • 1 tbsp white vinegar
  • 4 eggs


    1. 1) Combine the leek, celery, wine, lemon juice, bay leaf, salt, peppercorns, and six cups of cold water in a large saucepan; then, add the salmon, and bring everything to a simmer (the saucepan should have enough water to cover the salmon.)
      2) Cook the salmon for about 15 minutes or until the fish flakes easily with a fork.
      3) Remove the salmon from the poaching liquid, and allow it to cool. Then, discard the poaching liquid.
      4) Shave the Brussels sprouts using a mandolin or a chef’s knife. Then, whisk together the cider vinegar, 1 tbsp of chives, mustard, and salt and pepper in the vegetable oil. Drizzle this mixture over the Brussels sprouts, and toss them to coat them.
      5) Divide the slaw among four plates, and top it with the salmon.
      6) In a saucepan, pour in enough water so that the water comes three inches up the side of the pan, and place it over medium heat. Next, add the white vinegar, and bring it to a simmer over medium-high heat.
      7) Crack the eggs in a small dish, and slide them one at a time into simmering water. Cook the eggs for three to four minutes or until the desired doneness has been reached. Then, remove them with a slotted spoon, and blot them on paper towels.
      8) Top the salmon with the poached eggs. Finally, garnish the dish with the remaining chives.


You can use court bouillon as your poaching liquid if you wish (it is commonly used for fish), and you also have the option of replacing the lemon juice with ¼ cup of white wine. In addition, feel free to add sunflower or pumpkin seeds to your Brussels sprout salad for a little extra crunch. With this fast recipe, you can easily prepare a delicious and nutritious meal and still have plenty of time to get back out under the sun, according to Norco Ranch.