Durian, nutritional facts and myths

Facts about durians

1. Durians can cause weight gain

Yes, it is high in calorie, mainly carbohydrate and fat.  With an average 1 kg sized durian having close to 1,350 calories, eating one durian can rack up as much as 68 per cent per cent of the daily 2,000 calories recommended for an average adult! One seed durian (about 40 g) has 54 calories.

2. Durians are rich in nutrients

Durians are naturally rich in potassium, dietary fibre, iron, vitamin C, and vitamin B complex. The king of fruits is thus excellent for improving muscle strength and blood pressure, bowel movements and skin health. It also supports the nervous and immune systems, and enhances red blood cell formation.   Yes, durian is high in fiber.  So, it’s glycemic index is not too bad, about 50 only.  However, you do need to watch your portion size per session, if you have diabetes.

3. Durians are instant energisers

Because of their high carbohydrate content, durians can help replenish low energy levels quickly (in healthy individuals). The fruit's high potassium content can also help reduce fatigue and relieve mental stress and anxiety.

Myths about durians

1. Durians are loaded with cholesterol

Not true. Durians have zero cholesterol, as any other plant product. Cholesterol is found in food such as red meats, seafood and dairy products.  Durian is high in saturated fat, though. Saturated fat can indirectly impact cholesterol is the wrong direction.

2. Mangosteens must be eaten with durians to reduce heatiness

According to conventional Chinese wisdom, a mangosteen, being a cooling fruit, will reduce the heatiness associated with durians. However, there is no scientific research to support this. The habit of eating durians and mangosteens together probably stems from the fact that the two fruits are harvested at about the same time.

3. Eating durians and drinking beer at the same time may kill you

There is no scientific evidence to show that this is a lethal combination. It is more likely to cause bloating, indigestion and discomfort as your liver has to work extra hard to metabolise both fats and sugars in the durians and the alcohol, especially if you have consumed both in excessive amounts.

Source:  Teresa Cheong for Health Xchange, with minor editing by Dr Dicky