Mango Melon Berry Chia Pudding

Article written and reviewed by Cyrus Khambatta, PhD
Published June 11, 2023

This highly nutrient pudding is piled with a mixture of fresh fruits. Vitamins A and C are predominant in this dish along with a good source fiber and iron.

This heavenly combination of flavors and textures will awaken your taste buds and nourish your body. Packed with vibrant fruits like mango, blueberries, strawberries, and cantaloupe, as well as nutrient-rich greens such as lettuce and spinach, this chia pudding is a celebration of freshness and health.

Embrace the Sweetness of Health: Mango Marvels for Vibrant Living!

Mangoes are not only a delicious tropical fruit but also offer several nutritional benefits. They are rich in essential vitamins and minerals that support overall health. Here's a breakdown of the nutritional value of mangoes:

Mangoes are an excellent source of vitamin C, providing about 67% of the recommended daily intake per serving. They also contain significant amounts of vitamin A, vitamin E, vitamin K, and various B vitamins, including folate, thiamin, and riboflavin.

Mangoes are a good source of minerals such as potassium and magnesium, which play vital roles in maintaining healthy bodily functions. They also contain small amounts of calcium, phosphorus, and zinc.

The glycemic index (GI) is a measure of how quickly a food raises blood glucose levels compared to pure glucose. Mangoes have a medium GI, typically ranging from 41 to 60, depending on the variety and ripeness. The glycemic load (GL) takes into account the carbohydrate content of a food along with its GI. Mangoes have a moderate GL, which means they have a relatively modest impact on blood glucose levels when consumed in reasonable portions.

Contrary to common misconceptions, consuming fruit, including mangoes, can be beneficial for people living with diabetes. The natural sugars found in fruits are accompanied by fiber, vitamins, and minerals, which help slow down the release of glucose into the bloodstream, minimizing blood glucose spikes. The fiber content of mangoes also aids digestion and promotes satiety, helping with blood glucose management.

Shopping For, Selecting, and Storing Mangoes

Shopping for, selecting, and storing mangoes is key to ensuring you enjoy their succulent and juicy flavors at their best. When you're ready to embark on a mango adventure, here are some helpful tips:

Look for mangoes that yield slightly when gently pressed, indicating ripeness. Avoid mangoes with bruises, blemishes, or overly soft spots. The color of mangoes varies depending on the variety, so don't solely rely on color as an indicator of ripeness. Instead, focus on the feel and aroma.

To find a ripe mango, hold it in your hand and give it a gentle sniff near the stem end. A fragrant and sweet aroma indicates that the mango is ready to be enjoyed. Trust your senses, as the scent can be a reliable indicator of ripeness.

If your mangoes are slightly underripe, leave them at room temperature to ripen fully. Placing them in a paper bag can speed up the ripening process. Once ripe, store mangoes in the refrigerator to prolong their shelf life. Remember to place them in a breathable bag or container to prevent moisture buildup.

It's important to note that mangoes can continue to ripen at room temperature, so keep an eye on them to avoid overripening. If you have an abundance of ripe mangoes, you can peel and cut them into chunks, then freeze them in airtight containers or freezer bags for future use in smoothies, desserts, or other recipes.

By following these simple guidelines, you can bring home perfectly ripe mangoes and savor their tropical essence whenever your taste buds crave a burst of sweet indulgence.

Chia Seeds: Tiny but Mighty! Unleash the Nutritional Powerhouse for Health and Diabetes Management!

Chia seeds are tiny powerhouses packed with a range of essential nutrients. Here's an overview of the nutritional value of chia seeds and their potential benefits for people living with diabetes:

Vitamins and Minerals: Chia seeds are a rich source of various vitamins and minerals. They are particularly high in calcium, providing around 18% of the recommended daily intake per ounce. Chia seeds also contain significant amounts of phosphorus, magnesium, and manganese. Additionally, they provide smaller quantities of vitamins such as thiamin (vitamin B1), niacin (vitamin B3), and folate.

Fiber: Chia seeds are an exceptional source of dietary fiber. With both soluble and insoluble fiber, they contribute to improved digestion and promote a feeling of fullness. Just one ounce of chia seeds can provide around 10 grams of fiber, making it a valuable addition to a balanced diet.

Omega-3 Fatty Acids: Chia seeds are one of the richest plant-based sources of omega-3 fatty acids, specifically alpha-linolenic acid (ALA). Omega-3 fatty acids play a vital role in heart health and inflammation control.

Chia seeds have a low glycemic index (GI), typically below 55. This means they have a minimal impact on blood glucose levels when consumed in appropriate portions. Moreover, chia seeds have a low glycemic load (GL) due to their high fiber content, which further helps regulate blood glucose levels.

Chia seeds can be beneficial for individuals living with diabetes due to their high fiber content, which helps slow down the digestion and absorption of carbohydrates. This, in turn, can assist in stabilizing blood glucose levels and promoting better glycemic control. Additionally, the omega-3 fatty acids found in chia seeds may support heart health, which is particularly relevant for individuals with diabetes who have a higher risk of cardiovascular complications.

Shopping for Chia

Chia seeds are widely available in grocery stores, health food stores, and online. Look for organic and high-quality chia seeds from reputable brands or sources. Pay attention to the packaging date to ensure freshness. Some stores offer both white and black chia seeds, but nutritionally they are quite similar, so choose the variety you prefer.

Chia seeds have a long shelf life when stored properly. Keep them in a cool, dry, and dark place, such as a pantry or cupboard. Ensure the container is airtight to prevent moisture and humidity from affecting the seeds. Chia seeds can retain their quality for up to two years when stored correctly.

By following these simple guidelines, you can easily incorporate chia seeds into your daily routine and unlock their potential to enhance your overall well-being.

Mango Melon Berry Chia Pudding

Beverly Verwey
Servings 1 person
Calories 454 kcal


  • 1 tbsp almond slivers
  • 1/4 cup warm water to soak the almonds
  • 1 tbsp chia seeds
  • 2 tsp maple syrup
  • 1/4 cup almond milk
  • 1 mango peeled, pit removed & chopped
  • 1/2 cup blueberries
  • 1/2 cup strawberries quartered
  • 3/4 cup cantaloupe chopped
  • 1 cup Boston, Bibb or butterhead lettuce chopped
  • 1 cup spinach chopped


  • In a small bowl pour warm water over the almond and set aside for 5 minutes.
  • Meanwhile, in a serving bowl combine the almond milk, maple syrup and chia seeds. Set aside.
  • Meanwhile, prepare all the fruit and lettuces.
  • Once the chia mixture has set add the drained almond slivers.
  • Top with fruit and lettuce. Mix everything before eating.


Calories: 454kcalCarbohydrates: 77.7gProtein: 9.7gFat: 9.2gSodium: 97mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD

Cyrus Khambatta, PhD is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.

He is the co-founder of Mastering Diabetes and Amla Green, and is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. He co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and has helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise.

Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-author of many peer-reviewed scientific publications.

He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine Conference (ACLM), Plant Stock, the Torrance Memorial Medical Center, and has been featured on The Doctors, NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds.

Scientific Publications:

Sarver, Jordan, Cyrus Khambatta, Robby Barbaro, Bhakti Chavan, and David Drozek. “Retrospective Evaluation of an Online Diabetes Health Coaching Program: A Pilot Study.” American Journal of Lifestyle Medicine, October 15, 2019, 1559827619879106. https://doi.org/10.1177/1559827619879106

Shrivastav, Maneesh, William Gibson, Rajendra Shrivastav, Katie Elzea, Cyrus Khambatta, Rohan Sonawane, Joseph A. Sierra, and Robert Vigersky. “Type 2 Diabetes Management in Primary Care: The Role of Retrospective, Professional Continuous Glucose Monitoring.” Diabetes Spectrum: A Publication of the American Diabetes Association 31, no. 3 (August 2018): 279–87. https://doi.org/10.2337/ds17-0024

Thompson, Airlia C. S., Matthew D. Bruss, John C. Price, Cyrus F. Khambatta, William E. Holmes, Marc Colangelo, Marcy Dalidd, et al. “Reduced in Vivo Hepatic Proteome Replacement Rates but Not Cell Proliferation Rates Predict Maximum Lifespan Extension in Mice.” Aging Cell 15, no. 1 (February 2016): 118–27. https://doi.org/10.1111/acel.12414

Roohk, Donald J., Smita Mascharak, Cyrus Khambatta, Ho Leung, Marc Hellerstein, and Charles Harris. “Dexamethasone-Mediated Changes in Adipose Triacylglycerol Metabolism Are Exaggerated, Not Diminished, in the Absence of a Functional GR Dimerization Domain.” Endocrinology 154, no. 4 (April 2013): 1528–39. https://doi.org/10.1210/en.2011-1047

Price, John C., Cyrus F. Khambatta, Kelvin W. Li, Matthew D. Bruss, Mahalakshmi Shankaran, Marcy Dalidd, Nicholas A. Floreani, et al. “The Effect of Long Term Calorie Restriction on in Vivo Hepatic Proteostatis: A Novel Combination of Dynamic and Quantitative Proteomics.” Molecular & Cellular Proteomics: MCP 11, no. 12 (December 2012): 1801–14.

Bruss, Matthew D., Airlia C. S. Thompson, Ishita Aggarwal, Cyrus F. Khambatta, and Marc K. Hellerstein. “The Effects of Physiological Adaptations to Calorie Restriction on Global Cell Proliferation Rates.” American Journal of Physiology. Endocrinology and Metabolism 300, no. 4 (April 2011): E735-745. https://doi.org/10.1152/ajpendo.00661.2010

Bruss, Matthew D., Cyrus F. Khambatta, Maxwell A. Ruby, Ishita Aggarwal, and Marc K. Hellerstein. “Calorie Restriction Increases Fatty Acid Synthesis and Whole Body Fat Oxidation Rates.” American Journal of Physiology. Endocrinology and Metabolism 298, no. 1 (January 2010): E108-116.