Durians pack a nutritional punch, but they are fattening

Durians pack a nutritional punch, but they are fattening
Spiky green fruit with thick and creamy, custard-like flesh is energy-dense, so if you are watching your weight, are diabetic, or simply health-conscious, you may want to avoid going overboard.
Durian are cholesterol-free and full of nutrients, but have a high glycaemic index

Is durian a good source of nutrients?

The straight answer: yes

The facts: it’s durian season, and that means an abundance of the spiky green fruit with the thick and creamy, custard-like flesh. Some people can stop at just one or two seeds, but for diehard durian fans, there is no such thing as enough when it comes to the “king of fruits”.

Unfortunately, durian is an energy-dense fruit, so if you are watching your weight, are diabetic, or simply health-conscious, you may want to avoid going overboard.

Sheena Smith, naturopath and clinical nutritionist with Integrated Medicine Institute says diabetics should not eat durian too often because the fruit can lead to a spike in blood sugar levels and complicate health issues.

“A moderate number would be two seeds a day, tops,” she says. “Of course, durians are addictive, so if you find it hard to limit the amount you eat, then you may wish to abstain from the fruit, especially if you are concerned about weight gain.”

Just one small durian equals about 50 per cent of an adult’s daily calorie requirements. If you are an athlete or require a substantial hit of readily available energy, then eating a few durian segments can certainly help supply the extra calories you need – 100 grams of durian flesh yields about 150 calories.

Contrary to popular belief, durians are cholesterol-free. And, while it is a fattening fruit, it does not contain dangerous saturated fats typically found in red meat and dairy products.

You should avoid eating during if you are running a fever.

In fact, Smith says durians contain high levels of monounsaturated fats, which have been shown to lower your levels of LDL (low-density lipoprotein) cholesterol. Otherwise known as “bad” cholesterol, LDL increases your risk of cardiovascular disease.

In addition, durian contains a number of nutrients, such as potassium, copper, iron, magnesium, folic acid, vitamin C, and B-group vitamins such as niacin, riboflavin and thiamine. It is also an excellent source of dietary fibre, which is good news if you suffer from constipation.

Some people believe that durians should not be eaten while drinking whisky, as the combination can prove lethal. But Smith says there is no scientific evidence or logical physiological reason why this would be true.

However, she adds that durian is a “heaty” fruit, in that it may raise your body temperature. As such, she suggests avoiding it if you are running a fever.

“It’s all about moderation,” she says. “If you’ve been consuming small amounts of the fruit and haven’t noticed any adverse effects, then it should not be a problem to continue eating it in moderation.”

This article appeared in the South China Morning Post print edition as ‘King of fruits’ rich in nutrients, but fattening

PUBLISHED : Thursday, 27 August, 2015, 9:00pm
UPDATED : Thursday, 27 August, 2015, 9:00pm
Sasha Gonzales


Published by

Robert Chaen

Global CEO-Founder of ChangeU and Movsha Movers & Shakers, Hero-CEO Whisperer, Writer, The #1 Alpha Change Expert, Father of Asian FireWalking Robert Chaen is an International Keynote Speaker, writer, researcher, and corp games designer. He is famously known to be the “Hero-CEO Whisperer”, 1-on1 coaching with many CEOs and Celebrities for corporate strategies, staff & office political issues, personal branding, and even public figure OSHA safety drilling called Drager Defense. He has transformed CEOs and managers in Coca-Cola China, TVB Hong Kong, Cathay Pacific, Hong Kong Airport Services, VADS, TM, Public Bank, Auditor General's Office Maldives, etc. He is the prolific creator and online Author of innovative management tools such as DragonCEO, Diamond Leader, Papillon Personal Effectiveness, OSHA Drager Defense, KPI Bank, etc. He is also the Founder of Movsha, an international networking with monthly mingles with MOVers & SHAkers, Angels, Entrepreneurs, CEOs, Celebrities, HR-PR-CSR, HODs, and the Most Influential IDEA people. ​Chaen is widely considered as one of the top International Platform Keynote Speakers for Resorts World Genting Senior Management Conference (Manila), 7-Eleven HK, Samsung, Coca-Cola China Mini-MBA @Tsing Hua University, Cathay Pacific, Hong Kong Jockey Club, The Story Conference where he interviewed Datuk Kamarudin (Chairman of AirAsia) and Siti Nurhaliza. He has been widely featured in TVB, AWSJ, CNBC, SCMP, The Star, and Sin Chew. As “The Father of Asian FireWalking”, he coached TVB celebrities (Ekin Cheng Yee-Kin) to walk on 650°C fire; and raised HK$68M in the world’s 1st and only live TV Charity FireWalk (TVB Tung Wah Charity Show), before Tony Robbins even came to Asia. If Robert can get you to walk on 650⁰C fire, he can inspire you to be THE BEST. He champions CN-HK-EU-US Tycoons to be philanthropic, and to be angel investors to support the next generation of Jack Mas, Steve Jobs, Richard Bransons, Steven Spielbergs, or Barrack Obamas. With some slick motivational speakers with fake doctorates out there, graduates often describe Robert to be "the most credible, empowering, truthful Coach" who believe in his graduates to believe in themselves. ​However, clients have described Robert as "The #1 Cool Badass Alpha Change Expert". He has the coolest first class stature, rapport and trust from clients. He will not hesitate to tell the badass truth ever so gently because clients are paying him big bucks to reveal the truth, find solutions, persuade the hostile HODs, and align cross-teams within the organization. Originally based in Hong Kong for 20+ years, he had worked with top Branding/Ad agencies at J Walter Thompson and Leo Burnett, and was a certified FranklinCovey (7 Habits) in USA, and NLP MasterCoach (USA). His warmth is known to soften the most hardened, resistant sceptics. He will inspire your team to Go for Top 1, or to be a Dragon CEO. With boundless energies, Robert owns 15+ successful business Joint-Ventures, and created unique products under his global VC network called Chaen's Angels VC. He is deeply passionate about ChangeUTH Youth CSR, Science-Based Medicine (vs. quackery), short films and Reality TV. Touched by a personal tragedy through the loss of his HK-born Portuguese wife, co-coach and business partner, Brenda José of 18 years, Robert explores the many ways in which the spirit world is communicating with the living with real scientific studies and evidence. He gives inspiring conferences on The Secret Afterlife.

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