King of fruits and one of Singaporeans’ favourites – the durian. It has gotten quite a bad reputation, citing its high fat, high sugar and high total caloric value as reasons to avoid this fruit at all costs. Let’s take a closer look at this delicious fruit.
Overview Of Durian – King Of FruitsDurian is a calorie-dense fruit rich in healthy monounsaturated fats, fiber, and vitamins like C and B6. While a whole fruit contains nearly 1,000 calories, it has zero cholesterol. Notably, durian contains tryptophan, an amino acid that boosts serotonin, potentially alleviating anxiety and insomnia. However, it can cause bloating due to stomach fermentation, especially when over-ripe or mixed with other sugars. It also lacks significant antioxidants compared to other fruits. Ultimately, durian is a nutritious whole-food alternative to processed desserts, but due to its high caloric value, it should be consumed in moderation to avoid weight gain. |
Breaking Down the Nutrition Profile
Nutritional value:
- Serving size: 1 fruit (602g)
- Total calories: 968
- Fats: 32g
- Carbohydrates: 163g
- Dietary fibre: 23g
- Protein: 9g
Fats and Calories in Durians
Even though durians contain a significant amount of fats and calories, the fats in durians are non-saturated, and there is zero cholesterol. Thus, there are no negative effects of these fats on your health, except for the fact that too much of the stuff will make you fat (the same goes for any food actually)
Vitamins and Minerals
Durians are also a good source of dietary fibre, Thiamin, Vitamin B6 and Manganese, and a very good source of Vitamin C.
Tryptophan and Mood Enhancement
The interesting thing about durians is that they contain high levels of tryptophan. This is an amino acid and a tryptamine (similar to serotonin, melatonin, and DMT). Researchers have discovered that tryptophan helps both anxious, depressed, repressed people, as well as insomniacs. Tryptophan works by raising serotonin levels in the brain. When serotonin levels increase, a euphoric feeling is felt. No wonder durians are addictive!
Potential Digestive Issues
Durians are adored by microorganisms, and over-ripe durians can ferment in the stomach, causing bloating and digestive discomfort. Eating durians alongside sugary foods can worsen this problem, so it’s best to enjoy them alone or in moderation.
Antioxidant Content and Limitations
Despite their thick, thorny shell, durians contain very little antioxidants. This means they are not particularly effective in combating aging or reducing cancer risk, unlike other fruits rich in antioxidants.
How to Enjoy Durians Safely
The verdict is simple: enjoy durians occasionally and practice portion control. They are a healthier alternative to candies, ice cream, and other processed sweets with artificial ingredients. A small serving of durian can satisfy cravings and provide natural nutrients without overloading on unhealthy additives.
Frequently Asked Questions
Can eating durian increase my cholesterol?
No. Durian contains zero cholesterol. The fats found in durian are primarily monounsaturated fats, which are generally considered heart-healthy and do not raise LDL cholesterol levels. However, because it is high in calories, excessive consumption can lead to weight gain, which can indirectly affect heart health.
Why do I feel sleepy or happy after eating durian?
Durian contains high levels of tryptophan, an amino acid that the body converts into serotonin and melatonin. Serotonin regulates mood and creates feelings of happiness, while melatonin regulates sleep cycles. This combination can lead to a sense of euphoria and relaxation, helping with insomnia or anxiety.
Is durian safe for people with diabetes?
Durian has a high carbohydrate and sugar content. While it is a natural sugar accompanied by fiber, it can still cause spikes in blood glucose levels. People with diabetes should exercise strict portion control and consult their doctor or dietitian before consuming durian.
Does durian cause “heatiness”?
In Traditional Chinese Medicine (TCM), durian is considered a “heaty” food. From a scientific perspective, the sensation of heat may be linked to the slight rise in body temperature that occurs as the body works to metabolize the dense calories and fats. The fermentation of sugars in the gut can also cause bloating, which is often associated with this feeling.
Can I eat durian if I am trying to lose weight?
Yes, but you must be very careful with portions. A single seed can range from 50 to over 100 calories, depending on the size. If you fit it into your daily caloric deficit, you can enjoy it. However, eating a whole fruit (nearly 1,000 calories) will likely push you into a caloric surplus, leading to weight gain.
