Health Benefits of Durian

Durian, the “king of fruits”, is a tropical treasure trove of nutrition and flavor, shrouded in a controversial reputation!

 Durian’s exterior may appear intimidating, with its spiky, thorny flesh, but within lies a creamy, sweet pulp that’s both tantalizing to the taste buds and packed with an impressive array of nutrients, minerals, vitamins, and dietary fibers. Despite its strong odor, which has led to bans in some countries, durian’s numerous health benefits and exceptional nutritional profile have earned it the esteemed title of “superfood”. For those willing to venture beyond the fruit’s pungent aroma, durian offers a culinary and nutritional experience unlike any other. Let’s dive into the details of durian’s nutritional profile and explore its potential impacts.

Nutrient composition

Macronutrients

Carbohydrates: Durian, a nutrient-dense fruit, is an excellent energy source, boasting 27.3g of carbohydrates per 100g serving. Its diverse carbohydrate content includes simple sugars like fructose, glucose, and sucrose, which provide a rapid energy boost, and complex carbohydrates like starch and fiber, which offer sustained energy release and support healthy digestion. The fiber content in durian promotes bowel regularity, preventing constipation and supporting healthy bowel function. Moreover, the complex carbohydrates in durian regulate blood sugar levels, preventing a sudden spike in blood sugar levels, making it a beneficial fruit for individuals with diabetes or those who want to manage their blood sugar levels.

Protein: Durian contains 1.5g of protein per 100g serving, which is a modest amount compared to other protein-rich foods. However, this protein content still contributes to the overall protein intake in a person’s diet. Protein is essential for building and repairing muscles, organs, and tissues in the body. It is also necessary for the production of enzymes, hormones, and other biomolecules that regulate various bodily functions. While durian is not a significant source of protein, it can still support muscle growth and repair, especially when consumed as part of a balanced diet.

Fats: Durian, a tropical fruit, contains a significant amount of fat, with 5.3g per 100g serving. The majority of this fat content is comprised of saturated and monounsaturated fatty acids, which play crucial roles in maintaining healthy cholesterol levels and providing sustained energy. The saturated fats in durian can help increase HDL (good) cholesterol, which is essential for removing excess cholesterol from the bloodstream and transporting it to the liver for excretion. This can help reduce the risk of heart disease and stroke. On the other hand, the monounsaturated fats in durian can help lower LDL (bad) cholesterol, which can build up in the arteries and lead to cardiovascular disease. In addition to their cholesterol-regulating effects, the fats in durian can also provide a feeling of fullness and satisfaction, making it a useful fruit for weight management. It is crucial to consume durian in moderation and as part of a balanced diet to reap its benefits while minimizing its potential drawbacks.

Fiber: Durian is a good source of dietary fiber, containing 3.9g per 100g serving. Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. The fiber in durian can also help regulate blood sugar levels, lower cholesterol levels, and support healthy gut bacteria. Additionally, the fiber content in durian can help promote feelings of fullness and satisfaction, making it a useful fruit for weight management. The daily recommended intake of fiber is 25-30g, and consuming durian as part of a balanced diet can contribute to achieving this goal.

Micronutrients

Vitamin C: Durian fruit is an excellent source of vitamin C, with 100g providing 36.4mg. Vitamin C is essential for immune function, collagen production, and iron absorption.ve function.

Manganese: Manganese is another essential mineral found in durian, with 100g rendering 0.65mg. Manganese is involved in antioxidant defenses, bone health, and metabolism.

Vitamin B6: Durian is a good source of vitamin B6, providing 0.24mg per 100g. Vitamin B6 is important for energy metabolism, nerve function, and immune system function.

Potassium: Durian is a good source of potassium, an electrolyte that helps regulate fluid balance and blood pressure.

Copper: Durian contains copper, an essential mineral that plays a role in connective tissue health and immune function.

Folate (Vitamin B9): Durian is a good source of folate, providing 36.4mcg per 100g. Folate is essential for cell growth and development.

Magnesium: Durian contains magnesium, an essential mineral that plays a role in energy production, nerve function, and muscle relaxation.

Vitamin A: Durian contains vitamin A, an essential vitamin that plays a role in vision, immune function, and skin health.

Iron: Durian contains iron, an essential mineral that plays a role in red blood cell production.

Zinc: Durian contains zinc, an essential mineral that plays a role in immune function and wound healing.

Glycemic index

Durian, a tropical fruit, has a unique glycemic profile that sets it apart from other fruits. With a low glycemic index (GI) of 49, durian’s carbohydrates are digested and absorbed slowly, causing a gradual increase in blood sugar levels. However, its high glycemic load (GL) of 28 indicates that it contains a significant amount of carbohydrates that can still impact blood sugar levels. This combination makes durian a good choice for individuals with diabetes or those who want to manage their blood sugar levels, but it should be consumed in moderation due to its high carbohydrate content. The slow digestion and absorption of durian’s carbohydrates also prevent a sudden spike in blood sugar levels, making it beneficial for individuals with insulin resistance or type 2 diabetes.

Antioxidant properties

Durian fruit is known to contain high amounts of the major bioactive compounds (as antioxidants) such as Anthocyanins, which are powerful antioxidants that are responsible for the vibrant color of the fruit. Also Carotenoids which are responsible for the coloration of the fruit and have been linked to several health benefits. Polyphenols are a class of antioxidants that are known to prevent cell damage and reduce inflammation and its good amount is present in durian. Flavonoids are a class of antioxidants known to have several health fits, including reducing inflammation and improving heart health. Ripe durian fruit contains higher amounts of polyphenols, flavonoids, anthocyanins and flavanols compared to mature and overripe fruits. The antioxidant activity of durian fruit extracts is mainly due to the presence of phenolic compounds.

Role in Human Nutrition

1. Durian fruit plays a significant role in human nutrition due to its unique combination of nutrients, vitamins, and minerals. Here are some of the key roles durian fruit plays in human nutrition:
2. Rich Source of Vitamin C: Durian is an excellent source of vitamin C, which is essential for immune function, collagen production, and iron absorption.
3. Good Source of Potassium: Durian is a good source of potassium, an electrolyte that helps regulate fluid balance, blood pressure, and supports healthy heart function.
4. Supports Healthy Digestion: Durian contains dietary fiber that helps support healthy digestion, prevents constipation, and regulates blood sugar levels.
5. Help Lower Cholesterol: The fiber, potassium, and antioxidants in durian may help lower cholesterol levels, improve blood lipid profiles, and reduce the risk of cardiovascular disease.
6. Support Healthy Bones: Durian contains calcium, magnesium, and phosphorus that are essential for bone health, density, and strength.
7. Help Regulate Blood Sugar: The fiber and antioxidants in durian may help regulate blood sugar levels, improve insulin sensitivity, and reduce the risk of developing type 2 diabetes.
8. Support Healthy Skin: Durian contains vitamin C, vitamin E, and antioxidants that help protect the skin from damage, improve skin elasticity, and reduce the appearance of fine lines and wrinkles.
9. Help Reduce Inflammation: Durian contains antioxidants and polyphenols that may help reduce inflammation, improve immune function, and reduce the risk of chronic diseases.
10. Support Eye Health: Durian contains vitamin C and beta-carotene, which are essential for eye health, vision, and reducing the risk of age-related macular degeneration.

Side Effects

Durian fruit can cause several side effects, including stomach discomfort, gas, diarrhea, and vomiting, particularly in individuals with sensitive stomachs. Some people may also experience allergic reactions, such as hives, itching, and swelling, although this is rare. Additionally, durian can cause a drop in blood pressure, leading to shortness of breath and dizziness. It’s important to note that durian can interact with certain medications, such as diabetes medications and blood thinners, and may exacerbate underlying medical conditions like kidney disease. Furthermore, consuming durian with alcohol can increase the risk of adverse effects, such as increased sedation and respiratory depression. Finally, durian is high in natural sugars and potassium, which can be a concern for those with diabetes or those who monitor their sugar and potassium intake. If you have concerns, it’s best to consult a healthcare professional before consuming durian.

Interactions

Alcohol (Ethanol): Consuming durian while drinking alcohol may lead to increased alcohol levels in the body, enhancing its effects and side effects. Durian may slow down the body’s ability to process alcohol, potentially causing harmful interactions. To avoid this risk, it’s recommended to abstain from alcohol consumption while taking durian.

Medications for diabetes (Antidiabetes drugs): Durian may raise blood sugar levels, which could counteract the effects of diabetes medications that aim to lower blood sugar. If you’re taking diabetes medications, such as glimepiride, glyburide, insulin, pioglitazone, rosiglitazone, chlorpropamide, glipizide, tolbutamide, or others, consuming durian may require close blood sugar monitoring and potential adjustments to your medication dosage. To ensure safe use, consult your healthcare provider before combining durian with diabetes medications.

Precautions

• Pregnancy and breast-feeding: There isn’t enough reliable information to know if durian is safe to use when pregnant or breast-feeding. But it’s good to stay on safe side and avoid using Durian.
• Diabetes: There is concern that durian fruit might worsen diabetes if eaten regularly. It increases blood sugar levels more than other fruits.

Conclusion

Durian fruit is a nutrient-dense food that offers a range of health benefits due to its rich content of vitamins, minerals, antioxidants, and other bioactive compounds. With its unique combination of vitamins C and B6, potassium, and fiber, durian supports healthy digestion, immune function, and cardiovascular well-being. Additionally, its antioxidant properties protect against cell damage and inflammation, reducing the risk of chronic diseases. While durian may be a polarizing fruit due to its distinct odor and flavor, its nutritional profile makes it a valuable addition to a balanced diet. Whether enjoyed fresh, dried, or in supplement form, durian is a tropical treasure that deserves consideration for its potential to support overall health and well-being.

Refrences

• 1- A Aziz, N. A., & Mhd Jalil, A. M. (2019). Bioactive compounds, nutritional value, and potential health benefits of indigenous durian (Durio zibethinus Murr.): A review. Foods, 8(3), 96.
• 2- Haruenkit, R., Poovarodom, S., Leontowicz, H., Leontowicz, M., Sajewicz, M., Kowalska, T., … & Gorinstein, S. (2007). Comparative study of health properties and nutritional value of durian, mangosteen, and snake fruit: experiments in vitro and in vivo. Journal of Agricultural and Food Chemistry, 55(14), 5842-5849.
• 3- Toledo, F., Arancibia-Avila, P., Park, Y. S., Jung, S. T., Kang, S. G., Gu Heo, B., … & Gorinstein, S. (2008). Screening of the antioxidant and nutritional properties, phenolic contents and proteins of five durian cultivars. International Journal of Food Sciences and Nutrition, 59(5), 415-427.
• 4- Ali, M. M., Hashim, N., Abd Aziz, S., & Lasekan, O. (2020). Exploring the chemical composition, emerging applications, potential uses, and health benefits of durian: A review. Food Control, 113, 107189.