Feasting on durians can lead to weight gain

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SINGAPORE - It is the height of durian season and many have been devouring the king of fruit.

But if you have already been putting on weight over this stay-home period, it is wise to think twice about feasting on durians.

According to Ms Jacqueline Loh, a dietitian from Mount Alvernia Hospital, durians contain 1.6g to 5.4g of fat per 100g - an amount that is higher than other fruit.

"That is why consuming a whole durian has the potential to cause more weight gain than a fruit platter," says the 32-year-old.

The calorie count typically ranges from 134kcal to 185kcal for 100g of fresh durians. One small seed - which comprises 40g to 50g of seed and flesh - contains about 56 calories. A large seed (80g) has around double that amount.

"If an individual consumes three to four large durian seeds, it is equivalent to consuming a bowl of rice," says Ms Loh.

Consuming too many durians can increase the risk of not only weight gain, but also diabetes.

Ms Loh says durian has a moderate glycaemic index (GI) value. This means that when consumed, it tends to release glucose at a moderate pace that does not cause rapid spikes in blood sugar levels.

"However, it is common practice for durian lovers to consume a whole durian in one sitting and this can place added stress on your body to bring down the blood sugars. Over time, this can lead to diabetes and weight-related health issues."

For diabetic patients, she recommends a limit of one seed a sitting and avoiding durian desserts that contain added sugars.

Individuals with "severe kidney issues" should also refrain from eating durians - which are high in potassium - as they can cause heart irregularities and muscle aches.

As for the average person, no more than two to three seeds at a go are recommended.

Undergraduate Armado Tan, 23, who enjoys eating durians every now and then, makes sure to keep to this limit. "The perceived concept of durians being heaty and how it affects my body makes me wary of how much I eat in one sitting," he says.

According to traditional Chinese medicine (TCM), durians have a "strong warming property", says TCM physician Sim Ann Ling, 31, who practises at a Eu Yan Sang TCM Wellness Clinic.

While durians are helpful in "replenishing vital energy and are suitable for those with cold and weak physiques", overindulgence can lead to symptoms such as sore throat or mouth ulcers and, in more severe cases, constipation or an increase in blood pressure.

To counter these effects, Ms Sim suggests consuming fruit and drinks which are "cooling" in nature, such as mangosteen, watermelon, coconut water, barley and chrysanthemum tea, also in moderation.

Undergraduate Yeo Think-E, 19, who enjoys eating durians with her family, counters durian-induced heatiness by drinking lots of water and gargling saltwater.

"My family has this 'tradition' of making saltwater using the empty durian husk as a cup and gargling with it," she says.

Gargling saltwater, says Ms Sim, can "reduce toxins and alleviate or prevent inflammation in the oral cavity and upper throat", reducing the adverse effects of eating durians.

However, she says, drinking it is not advised as "undesirable consequences may arise due to the high salt content".

 

Source: The Straits Times © Singapore Press Holdings Limited. Reproduced with permission.

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