adminKUALA LUMPUR: Malaysians can still enjoy durian during its season, but controlling intake is still important to avoid excessive calorie and carbohydrate intake, said Alpro Pharmacy dietician, Khoo Wei Jin.
According to him, when durian season arrives, many Malaysians tend to enjoy the fruit in much larger quantities than other fruits.
“If six apples are placed on the table, most people will not finish them in one sitting. The same goes for eight oranges or 10 bananas. But when it comes to durian, ‘one more clove’ can easily become 10, 15 or 20 cloves without you noticing,” he said in a statement.
He explained that the main problem is not the durian itself, but rather the amount eaten.
Based on personal observations using a ‘Continuous Glucose Monitor (CGM)’ or continuous glucose monitoring device, blood glucose readings increased from 4.9 mmol/L to 8.0 mmol/L within an hour after consuming 15 durian cloves.
The reading then peaked at 9.1 mmol/L after about 90 minutes before gradually decreasing over the next few hours.
“This observation is not a clinical study and glucose responses vary from individual to individual. However, it shows that blood sugar levels are not only influenced by the type of food eaten, but also the amount consumed,” he said.
Khoo said each additional clove of durian contributes more carbohydrates that the body needs to process.
This condition causes the body to release more insulin to help move glucose from the bloodstream to the muscles and liver for use or storage as energy.
“When calorie intake continuously exceeds the body’s needs, the excess energy can contribute to weight gain over time,” he said.
According to him, a medium-sized durian weighing about 27 grams contains around 45 kilocalories and eight grams of carbohydrates.
At the same time, durian also contains dietary fiber, potassium, vitamin C, vitamin B and antioxidants which are beneficial to health.
“Durian is still a type of fruit. Like other fruits, it has a recommended serving size,” he said.
He explained that two medium-sized durian cloves are equivalent to one serving of fruit, providing approximately 90 kilocalories and 16 grams of carbohydrates.
However, consuming large quantities can significantly increase the amount of calories and carbohydrates.
For example, five durian cloves contain around 225 kilocalories and 40 grams of carbohydrates, while 10 cloves provide around 450 kilocalories and 80 grams of carbohydrates.
Consuming 15 cloves can reach 675 kilocalories and 120 grams of carbohydrates, almost equal to or exceeding the content of one lunch or dinner for most Malaysians.
Khoo also explained that the main issue is not just related to the Glycemic Index (GI), but also the glycemic load, which is the total amount of carbohydrates consumed.
“Durian is usually categorized as a fruit with a low to medium GI. However, that does not mean it can be eaten without limit. The more cloves eaten, the higher the glucose load that the body needs to manage,” he said.
He said this was an important matter for individuals who had diabetes, prediabetes, insulin resistance, weight problems or had a family history of diabetes to pay attention to.
However, he stressed that people do not need to avoid durian completely.
“The goal is not to scare people away from enjoying durian, but to help them make smarter choices and practice better intake control,” he said.
Among the recommendations given include limiting intake to about two medium-sized cloves per serving of fruit, avoiding eating large quantities of durian after a heavy rice-based meal, sharing durian with family or friends and enjoying it slowly.
He also encouraged individuals with diabetes or related health problems to seek advice from a dietitian or health professional to understand the body’s response to the food consumed.
-Agency
