One of the popular tropical fruit is durian. However, is it true that durian contains high cholesterol? Check out the facts here!
Nutrients contained in durian fruit
Durian is one of the fruits that grows in tropical countries, such as various countries in Southeast Asia, namely Malaysia, Indonesia, and Thailand. This fruit is generally large with a hard and pointed outer shell.
Durian flesh can vary in color. Most often yellowish, white, to golden. Even so, sometimes durian also has a reddish or greenish flesh color. While the taste of durian flesh is described as a blend of cheese, almond, garlic, and caramel flavors. For those who are fanatics, durian fruit is considered an incomparable pleasure of the world.
The weight of one durian fruit is approximately 40 grams. In 100 grams of durian fruit contains almost 150 calories, which comes from 5.3 grams of fat, 98 grams of carbohydrates, and 5 grams of protein. The total calories contained in 100 grams of durian fruit is estimated to be sufficient to meet 7 percent of calorie needs in a day.
Eating one serving of durian will provide 33 percent of your daily intake of vitamin C and 25 percent of the thiamine you need. Durian is also a good source of vitamin B6 and potassium, as it contains 16 percent of B6 and 12 percent of the potassium your body needs every day.
You’ll also get about 12 percent of your daily recommended intake of riboflavin and 15 percent of fiber. This is why durian fruit is considered the most nutritious fruit compared to other fruits.
So, whether the effect of eating durian can make cholesterol rise?
There are many assumptions circulating in the community that durian is high in cholesterol so that it can cause hypercholesterolemia (high cholesterol). In fact, many studies say that this thorny fruit has no cholesterol in the fruit, aka zero cholesterol.
On the other hand, according to Dr. Abel Soh, an endocrinologist at Rafles Diabetes and Endocrine Center, durian contains monounsaturated fats that can help lower levels of several types of fat in the body, such as triglycerides and bad cholesterol in the body.
So, the assumption that the effect of eating durian can make cholesterol rise is not true. Therefore, people who have high cholesterol conditions can actually eat durian fruit.
Even so, durian contains a small amount of harmful saturated fat, which has been linked to heart disease. Not only that, durian also has a fairly high calorie and sugar content, so most experts advise everyone to limit the amount of durian consumed.
Especially for those who plan to run a diet program to lose weight and people with diabetes.
What is the safe limit for eating durian?
According to Dr. Diana Suganda SpGK as quoted from the Kompas page, the ideal serving size recommended by nutrition specialists is 100 grams of durian flesh or about two small durian fields for people who do not have health problems. Meanwhile, those with certain conditions, such as diabetes, must limit their durian intake to only one circle a day.
If you eat durian monthong, you should be careful and don’t eat too much durian. The market is that this type of durian has a larger size than other types of durian.
One circle of durian meat monthong alone is estimated to be 200-300 grams alone. So, the content of calories, sugar, and fat in one durian monthong circle is quite large. You have to limit it, especially if you have certain health conditions.
Benefits of Consuming Durian Fruit
If consumed in reasonable amounts, durian has many health benefits. Here are the benefits of durian that you can get:
• Prevent cancer
• Lowering blood pressure
• Maintain digestive health
• Increase endurance
• Prevent depression
• Maintain bone and heart health
This fruit also contains several healthy compounds, including anthocyanins, carotenoids, polyphenols, and flavonoids. These compounds function as antioxidants.
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