Breakfast
Berry chia pudding
Mix this chia pudding the night before. Berries add freshness and yogurt gives it a smooth texture.
Servings in this printout: 4
Ingredients
- 45 g chia seeds
- 250 ml unsweetened almond milk
- 100 g plain Greek yogurt
- 100 g raspberries
- 50 g blueberries
- 1 tsp vanilla extract
- sweetener to taste
Method
- Mix the chia seeds, almond milk and vanilla in a bowl. Leave for 10 minutes, then stir again to prevent lumps.
- Cover and refrigerate for at least four hours, preferably overnight.
- Stir the yogurt into the pudding and add sweetener if desired.
- Divide into serving bowls and add the berries just before serving.
Original recipe nutrition per serving
The nutrition values below belong to the original recipe. They are not nutrition values for the separate GL-only version. No macro package has been verified for the GL-only version.
Nutrition values are approximate estimates, not laboratory analyses. Products and portion size affect the result.
- Net carbs
- 3.51 g
- Total carbohydrates (incl. fibre and polyols)
- 8.84 g
- Protein
- 5.26 g
- Fat
- 6.53 g
A reliable glycemic load estimate is not available.
Some ingredient data or calculation inputs could not be verified, so there is no reliable estimate for the whole serving.
Why is the estimate missing?
- raspberries · A suitable GI value was unavailable for this ingredient.
- blueberries · A suitable GI value was unavailable for this ingredient.
- sweetener to taste · The amount is missing or could not be verified.
Estimate for the modified recipe
Original recipe GL unavailable
The estimate applies to the ingredients, amounts and preparation described below.
Calculated GL · 1.4–1.7 / serving
Confidence · Low Some values or assumptions in the calculation are uncertain.
The estimate uses the ingredients and amounts in this version and the available source data. Small amounts of carbohydrate were left out of the calculation.
The range describes only named comparator scenarios. It is not a biological range or confidence interval for the whole meal.
How was the estimate calculated?
This estimate applies only to the amounts and preparation details below. The original recipe nutrition is not a macro package for this version.
The two low-confidence scenarios use strawberry or Canadian wild blueberry GI for raspberry. Bilberry uses the wild blueberry comparator, and the yogurt uses a plain-yogurt category average. The sum omits 0.2373 g available carbohydrate per serving from chia, almond drink and vanilla. The wild blueberry test record does not specify the exact serving state.
GI-unmatched available carbohydrate omitted, up to 0.3 g/serving. Its effect is not assumed to be zero.
Confidence: low. An ingredient-based estimate, not a measurement of the prepared meal.
GI value reported in a source
Original recipe amounts and preparation
- 45 g · chia seeds
- 250 ml · unsweetened almond milk
- 100 g · plain Greek yogurt
- 100 g · raspberries
- 50 g · blueberries
- 1 tsp · vanilla extract
- sweetener to taste
Mix the chia seeds, almond milk and vanilla in a bowl. Leave for 10 minutes, then stir again to prevent lumps. Cover and refrigerate for at least four hours, preferably overnight. Stir the yogurt into the pudding and add sweetener if desired. Divide into serving bowls and add the berries just before serving.
Separate version amounts and preparation
Servings for these amounts · 4
- 100 g · Plain Greek yogurt, 7% fat
- 100 g · Whole raw raspberries
- 50 g · Whole raw bilberries
- 45 g · Chia seeds
- 250 ml · Unsweetened Alpro almond drink
- 4.2 g · Vanilla extract
Mix 45 g chia seeds, 250 ml unsweetened Alpro almond drink and 4.2 g vanilla extract. Stir again after 10 minutes and refrigerate for at least four hours. Stir in 100 g plain Greek yogurt with 7% fat. Divide into 4 portions and top with a total of 100 g raspberries and 50 g bilberries. Leave out the sweetener.
Research sources and technical details
Source names and technical notes appear in their original form.
Sources and limitations · A
- Atkinson et al. 2021, Supplemental Table 1, rows 1174 and 1092 · Raw strawberry GI 40 and Canadian wild blueberry GI 53 are on the table's glucose=100 scale. The blueberry test used bread as the reference. The underlying human observations are unpublished, the results are published in the supplement. Wild blueberry preparation at serving is unspecified and species differs from Finnish bilberry.HUMAN_GI
- Wolever, 2017, Table 1 · Category mean of 43 plain or artificially sweetened yogurt GI entries, 26.6 rounded to 27. Product-specific GI was not measured.HUMAN_GI
- THL Fineli, FSANZ AFCD and USDA mass evidence · Pinned source file SHA-256 a3be56ae922d3f3a74636e72f913856c15b6115a1d91aea8e8767904423deab8; Fineli 34847, 34738, 34611, 448, 442 and AFCD F009350. USDA FDC 173471 supplies mass only.CARBOHYDRATE
Notes
You can replace the almond milk with an unsweetened coconut drink. Check the carbohydrate content on the package.