How egglife wraps Impacted My Blood Sugar Levels + Tastebuds


Editor’s note: This content is supported by Egglife, an active partner of Beyond Type 2 at the time of publication. Beyond Type 2 maintains full editorial control.

Egglife offers five different egg white-based wrap flavors: original, everything bagel, southwest, italian and sweet cinnamon. 

All the wraps contain:

  • 25 to 35 calories 
  • 5 to 6 grams of protein
  • 1 gram of carbohydrate or less 

I tried these low-carb wraps for the first time recently. Here’s what my taste buds thought and how they impacted my blood sugar levels!

How egglife wraps impacted my blood sugar levels

Let’s start with blood sugar levels, because that’s usually the most important consideration I have when trying new foods, whether low or high-carb! While low-carb isn’t for everyone, I tend to gravitate towards low-carb options on weekdays while living with diabetes because I am sedentary most mornings and afternoons. Working from home on my computer means less activity for me, and low-carb options tend to have a minor or zero impact on my blood sugar levels when I sit down for long periods.

After eating the egglife egg white wraps, I experienced no significant spikes in my blood glucose levels, though I still needed some insulin for different recipe ingredients. Certainly, I needed insulin for the sweet cinnamon wrap with marshmallow fluff inside—more on that below—but there were still no unprecedented post-meal spikes in my blood sugar levels. I would attribute that to the balanced protein content, which I also really appreciated the inclusion of in these products.

Less post-meal spike worries with egglife wraps

Over the course of a couple of weeks, egglife wraps were not the cause of any blood sugar spikes I had. Coffee was usually the culprit if I was sitting down too long. During most workdays, my blood sugar levels at lunchtime are around 140 to 185 mg/dL. I tend to experience a 20 to 50-point spike after eating until my insulin fully kicks in within an hour and a half. With egglife wraps, I tended to notice this cycle was reduced by 15 to 30 points, and my blood sugar levels stabilized more quickly—within one hour. 

egglife product review

As you can see in this continuous glucose monitor (CGM) graph (shown right), during the first week I tried egglife wraps, my blood sugar levels were in their target range 77% of the time. I can attribute the causes of blood sugar level spikes you may see in this chart to other things, such as being on a different CGM system than normal, in addition to stress and hormone fluctuations. 

I met my target range better this week than the previous week, when I met it 56% of the time. While egglife surely helped get me back to my target range the following week, my menstrual cycle also heavily influenced these differences in meeting my target range.

No impact on blood sugar levels despite the time of day

I mostly ate egglife wraps over lunch but sometimes had them in the mornings and evenings. The results were the same—no blood sugar spikes!

The little post-meal spike is normal for me and was due to what I was putting into the wraps and eating on the side. I can confirm this because when I tried an egglife wrap by itself as a snack to test their impact, I experienced no variation in my blood sugar levels outside of my normal day-to-day glucose cycle. Because everyone’s body works slightly differently, you may or may not share this experience. But hopefully, you will find the same as I have!

Eating egglife wraps gave me more peace of mind, especially at lunchtime, as eating low-carb allowed me to focus better on work without worrying about delayed spikes. I found that eating egglife wraps allowed me to concentrate more on the activity at hand without worrying about my CGM buzzing in the background. 

As a person living with diabetes, this piqued my interest in repurchasing egglife wraps in the future. I will take any stress relief I can get while managing this frequently frustrating disease, and if it tastes good—all the better!

Light + versatile egglife wraps

Now let’s talk flavor! If you like eggs, egglife egg white wraps are a fluffy and tasty low-carb alternative. They aren’t bland or stale-tasting like other low-carb bread or wraps I’ve purchased. egglife wraps sit on the tongue like a cross between a pita pocket and an omelet. Thanks to their higher protein content, I found them more filling than other tortilla options. They also don’t dry out like other brands, mainly because you have to refrigerate them, and eggs are inherently moist. 

If you don’t like eggs, egglife wraps may not be for you. While mostly neutral tasting, egg white is a part of the wrap’s aftertaste. But don’t knock this low-carb product before you try it! The wraps alone have good flavor, and whatever you fill them with offers the opportunity to take this low-carb product to the next level. I found that to be true when trying several different egglife wrap recipes.

Options for breakfast, lunch + dinner with egglife wraps

My boyfriend and I dove into the southwest wrap first—mainly creating variations of a quesadilla to complement the mild spiciness of the wrap. Then, we moved on to the original to make lunch wraps with romaine lettuce, tomato, zucchini, red onion, sliced provolone, garlic aioli and hummus—confirming that you can enjoy egglife wraps hot or cold.

Next, we were excited to have dessert and pivot to the sweet cinnamon wrap (sweetened with monk fruit extract)! We added natural almond butter and banana to sweet cinnamon wraps one night, warming them on the stovetop. Another evening, we used marshmallow fluff and peanut butter—a take on the summer camp classic Fluffer Nutter, but lower carb and still incredibly yummy! Childhood nostalgia at its finest, folks.

After this, we still had two more flavors to try: everything bagel and italian. So, we headed to the store to get some ingredients to make two different egglife wrap recipes: “everything but the bagel lox wrap” and a vegetarian-friendly version of “cheesy keto Italian meatballs.” 

Let me tell you…I was drooling. These recipes were the savory indulgences I was craving—I love a rich flavor palette! And among all of these, let me restate: there was minimal impact on my blood sugar levels because of the ingredients and none from the wrap itself!

Having options can empower + encourage food freedom

Having low-carb options to make blood sugar management easier is great, but people with diabetes can still eat high-carb foods. Your body needs those kinds of carbs too! People with diabetes can eat the foods they love and manage their blood sugar levels effectively. Not all people with diabetes need or want to follow a strict low-carb diet. Nutrition plans and needs look different for everyone with diabetes, sometimes even day by day.

Personally, I enjoy incorporating a variety of low and high-carb foods into my diet. When my blood sugar levels are low, or I’m very active, my body needs different types of carbohydrates to feel my best. When I am more sedentary, I prefer low-carb options to simplify blood sugar management. 

Every adult with diabetes should feel and be able to embrace the freedom to explore and choose their food rather than feeling severely restricted. With the right amount of insulin, carbohydrates are part of everyone’s nutritional needs! Through trial and error, you are bound to discover the best combination of low and high-carb foods that keep you feeling happy and healthy as a person living with diabetes.

WRITTEN BY Julia Flaherty, POSTED 10/12/22, UPDATED 04/22/23

Julia Flaherty is a published children’s book author, writer, editor, award-winning digital marketer, content creator, and diabetes advocate. Find Julia’s first book, “Rosie Becomes a Warrior.” Julia finds therapy in building connections within the diabetes community. Being able to contribute to its progress brings her joy. She loves connecting with the diabetes communities, being creative, and storytelling. You will find Julia hiking, traveling, working on her next book, or diving into a new art project in her free time. Connect with Julia on LinkedIn, Instagram, or Twitter.