Durian: Calories, Foods to avoid eating with, Cautions

Choose the content to read

• How many calories are there in a durian?
• What is the health benefit of durian?
• What food shouldn’t be eaten with durian?
• 4 chronic diseases should be cautious when eating durian
• How can I eat durian healthily?
• Recommendations for Eating Durian

Durian

Durian is a tropical fruit native to Southeast Asia. Durian has thick skin, a large size, a round or oval shape, and spiky, hard thorns covering the entire green, brown, or amber husk. Durian color varies from light yellow, golden yellow, orange-yellow, and red, with more than 30 varieties. Known as the "King of Fruits," durian has a medium to strong, acrid scent with a creamy, delicious, flavorful, smooth, soft texture reminiscent of custard, vanilla, or caramel. Durian is highly nutritious and possesses medical properties. However, it is also high in sugar and fat. Therefore, it is recommended not to eat more than the recommended daily amount. To taste durian is to experience the ultimate, once-in-a-lifetime fruit flavor.

How many calories are there in a durian?

A 100-gram portion of durian contains 2-3 grams of protein, 20-35 grams of carbohydrates, 3-5 grams of fat, and 130-180 kcal of energy. Generally, fruits provide 60-70 kcal of energy in the same quantity. Durian is rich in calcium, phosphorus, potassium, magnesium, iron, copper, vitamin A, vitamin C, and vitamin B, as well as monounsaturated fats, carbohydrates, and sugars. Overconsumption of durian can result in excessive caloric intake, weight gain, and potbelly.

Why does durian smell so strong?

Durian has a gene called MGL that produces sulfurous volatile compounds, which give durian a moderate to strong acrid smell, depending on the variety of species. Those who dislike it may feel queasy and lightheaded, while those who enjoy it find the aroma exotic and enticing to eat. Due to the strong, pungent smell of durian, many public transportation systems and venues, including airplanes, trains, hotels, and theaters, have to put up signs prohibiting durian from being onboard or on-premises.

What is the health benefit of durian?

Durian has various health benefits if eaten in an appropriate proportion. It is a source of vitamins, minerals, and high-quality fiber. It aids digestion, promotes excretion, nourishes the brain, and strengthens the immune system. Additionally, durians are rich in antioxidants. They lift mood, promote sleep, and control blood pressure.

Nutritional benefits

• Stimulates bowel movements. Durian's high fiber content facilitates bowel movements. However, it should be consumed in moderation and should be primarily vegetable fiber.
• Contains antioxidants. Durian contains flavonoids, carotenoids, and polyphenols, which help slow down cell degeneration and skin wrinkles.
• Nourish eyesight. Durian is rich in beta-carotene, which helps nourish eyesight and prevents cataracts and corneal degeneration.
• Nourishes the brain. Durian's B-complex vitamins—thiamine, riboflavin, niacin, B6, and folate—nourish the brain to prevent forgetfulness and Alzheimer's disease.
• Nourishes the womb. Folate in durian aids in fetal cell development within the womb. However, pregnant women should consume it in moderation.
• Nourishes teeth. Raw durian pulp is high in calcium, which helps fortify bones and teeth.
• Regulates blood pressure. Durian contains potassium and monounsaturated fat, which help lower cholesterol and the risk of heart disease.

Health benefits

• Antibacterial. The antibacterial polysaccharide gel in durian peel aids wound healing and tamping down inflammation.
• Expels roundworm. Durian can expel Ascaris lumbricoides and aids in body thermogenesis and strengthening.
• Relieve diarrhea. Durian roots have medical properties and are used to treat dysentery and diarrhea, as well as to lower fever.
• Treats skin conditions, including abscesses, ringworm, and oral thrush; aids in the rapid abating of boils and pus; promotes wound healing; and treats lymphatic issues.
• Enhances sleep quality. Tryptophan, an amino acid found in durian, aids in the production of melatonin, which enhances the quality of sleep.
• Improve mood. Tryptophan is the precursor of the neurotransmitter serotonin, which elevates mood and reduces anxiety.
• Promotes brain function. Durian contains vitamin C, which is good for the brain and helps to boost intelligence and cognitive development.
• Nourishes the skin. Antioxidants and vitamin C found in durian also support healthy skin and shield it against free radical damage.

What food shouldn’t be eaten with durian?

Durian is a healthy fruit rich in monounsaturated fat, carbohydrates, and sugar. Nutritionists advise against consuming the following foods and beverages if you eat durian in order to keep your body from accumulating too much sugar and calories.

Alcohol

The sulfur in durian inhibits the aldehyde dehydrogenase (ALDH) enzyme, which blocks the conversion of acetaldehyde into acetic acid, allowing it to persist in the body longer and leading to facial flushes, rapid heartbeat, and liver problems that are similar to those with disulfiram-ethanol reaction.

Coffee and caffeinated beverages

Sulfur in durian can interfere with caffeine metabolism. Eating durian with coffee or other caffeinated drinks can negatively affect the digestive tract, leading to indigestion, flatulence, and bad breath.

Sweet fruits

If you decide to eat durian, you should refrain from eating other sweet fruits like lychees, ripe mangoes, longans, or jackfruit when consuming durian. They will spike blood sugar and insulin if taken together. The body will convert extra carbohydrates into fats. In individuals with diabetes, it may cause fainting and unconsciousness from hyperglycemia.

Desserts, soft drinks

Desserts, sugary-sweetened beverages, and soft drinks should not be eaten with durian because the body will produce abdominal visceral fats and subcutaneous fats from excess sugars, resulting in weight gain and degrading the cells of different organs.

Spicy food

Eating durian, which is high in fat and sugar, alongside spicy foods can elevate body temperature, lead to indigestion and bloating, and cause stomach discomfort. The body temperature will rise more than usual because of the metabolism of incoming sugar in bodily tissues, including muscles and the liver. To cool down, the body increases water evaporation, raising the risk of dehydration.

Additionally, digestive enzyme activities lead to a buildup of aldehydes and symptoms like flushing, numbness, dizziness, and vomiting.

4 chronic diseases should be cautious when eating durian

Those with 4 chronic diseases, including kidney disease, diabetes, high blood pressure (hypertension), and coronary artery disease, should use caution when eating durian. Overeating durian may worsen the diseases, since blood sugar and fat levels must be well-controlled for all 4 types of chronic diseases. Therefore, they should eat little, not often, and not every day. It is particularly true for those with kidney disease who cannot excrete excess potassium as healthy people do, which can result in dangerous arrhythmias.

How can I eat durian healthily?

Durian is a high-energy fruit. One serving of durian is equivalent to 2 parts, containing 130 kcal of energy. Therefore, you should limit your daily intake to less than 2 pieces. When eating durian, minimize the intake of starchy foods such as bread and rice by 1 ladle.

• Avoid desserts, sweet drinks, and carbonated drinks when eating durian.
• Select durians that aren't overripe.
• Avoid eating durian late at night.
• Drink plenty of water after eating durian.
• Eat durian with water-containing cooling fruits like mangosteen.
• Exercise regularly to burn off calories and excess fat.

Recommendations for Eating Durian

To reap the benefits of durian, limit your intake to 2 medium-sized durians (about 80 grams) per day and limit your intake of starchy foods, sweets, and sugary beverages. Eating 2-3 pods or 4-6 durians at once will provide the body with up to 520–780 kcal, which is equivalent to eating 1-2 main meals. Furthermore, eating durian daily can lead to weight gain, aphthous ulcers, and sore throats. Those with chronic diseases may consume it, but only in moderation. They should also engage in regular exercise, such as walking for at least 30 minutes 5 days/week, to burn off extra calories. Additionally, to prevent the body from gaining excessive energy, try to eat fresh, unprocessed durian whenever you can. This will still provide the body with healthy fiber, vitamins, and antioxidants.

Lava durian Sisa Ket, a Mon Thong, Chanee, or Kan Yao durian grown on volcanic soil in Sisa Ket Province that provides the same number of calories.

Pa La-u, a Mon Thong durian grown in the Pa La-u Forest, Prachuap Khiri Khan Province, that provides the same number of calories.