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  Diet and Nutrition  

Durians: 8 Myths and Facts About the King of Fruits

  Source: By Teresa Cheong for Health Xchange, with expert input from Dietetic & Food Services.  

Durian is a nutritious fruit which, when eaten in moderation, will provide the body with many minerals, vitamins and good fats.

Contrary to popular belief, you will not have a big spike in your cholesterol level after eating a durian. In fact, this king of fruits has good monounsaturated fats that can actually lower your harmful cholesterol levels and moderate your high blood pressure.

But feasting on this highly nutritious fruit will certainly not benefit your waistline. A durian can have anywhere from 885 calories to 1,500 calories depending on its size. Durians may be a very good source of nutrients, but they are also high in calories and carbohydrates and thus must be consumed with moderation.

Durian facts

1. Durian can cause weight gain

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. Durian is rich in nutrients

Durian is 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.

Nutritional composition of one small durian (602g)    Dietitian’s Comments 
Calories  885   
Total fat  32.1g (mostly monounsaturated fats)  That’s nearly 50% of the daily nutritional requirement. 
Cholesterol  NIL  
Sodium  13mg  Low sodium 
Total carbohydrates  163.1g  That’s over 50% of the daily nutritional requirement. 
Dietary fibre  22.9g   Good. That’s 92% of the daily nutritional requirement. 
Protein  8.8g   
Percentage of daily nutritional requirements     
Vitamin C 198%  
Iron 14%  
Vitamin A 5%  
Calcium  4%   

3. People with diabetes must limit their durian intake

If you have diabetes and must count your carbs, you cannot feast on durians because of the fruit’s high sugar content. Durians contain simple sugars – sucrose, fructose and glucose.

4. Durian is an instant energiser

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.

Having durian and beer at the same time will kill you -- true or false? Click on page 2 to find out!

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