Durians

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,” says Magdalin Cheong, Chief Dietitian, Dietetic & Food Services at Changi General Hospital.

Facts about durians

1. Durians 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. 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.

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%

Source
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, fructoseand glucose.
4. 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.


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