Durian is considered the King of Fruits…well, at least in Davao! Durian season usually runs from August to October. It is one of Davao’s iconic fruits that is popular for its unique flavor and aroma. It has a creamy texture and a sweet-bitter taste. The unique flavor and aroma is due to its fat, sugar and volatile compounds like esters and sulfur-containing compounds such as thioacetals, thioesters thiolanes and alcohols. Here are 5 reasons why you should add Durian into your diet:
1. It has a lower Glucose Index value as compared to other fruits. Even though Durian contains sugar, it has a relatively lower Glucose Index value. Glycemic Index (GI) is a measure of how fast the blood glucose levels increase after intake of a certain food. The fiber and fat content of Durian slows the conversion of carbohydrate to glucose and delays its absorption. Thus, it causes lesser spikes in blood glucose levels which makes it a suitable fruit for Diabetics when eaten in moderation.
2. It can help lower blood cholesterol levels. Studies showed that consumption of Durian lowered total cholesterol and bad cholesterol. Other studies showed that propionate from Durian inhibited cholesterol synthesis in rat livers which might explain its cholesterol lowering effects. However, further studies are needed to see this direct relationship in humans.
3. It has antiproliferative property against cancer cells. Durian contains polyphenols and flavonoids which act as antioxidants. They scavenge free radicals that cause cell injury which is one of the triggers for cancer cell development. Polyphenols can also induce the death of some cancer cells and inhibit their growth. One study has shown that Durian polyphenols have prevented the growth of some breast cancer cells. However, more research is needed to confirm the potential of Durian as an anticancer agent for medical use.
4. It has probiotic effects. The sugars in Durian serve as prebiotics or food for our good intestinal bacteria. Durian can also be fermented and these products contain probiotics such as Lactobacillus species. These are considered good intestinal bacteria that help us fight gastrointestinal infections. They also help us digest substances that we cannot process and produce Vitamin K as a byproduct which we need for proper blood clotting.
5. Disease Prevention. Durian is also rich in flavonoids (i.e., flavanols, anthocyanins), Vitamin C, and carotenoids which contribute to its antioxidant properties. Adding Durian into your diet may support disease prevention and health maintenance due to these antioxidant properties and the high vitamin C which helps boost our immune system.
How much should you eat?
One serving of Durian is equivalent to 2 segments (5.5 x 3.5 x 3 cm each or a total of 30 grams). This amount already satisfies 19 - 20 % of the daily Vitamin C needs of adult Filipino male and females (19-29 y.o.). To reach your full Vitamin C needs through Durian, you need to eat at least 5 servings or 10 segments of the fruit (a total of 150 grams) which will satisfy 94 - 110 % of your daily Vitamin C needs.
/AET
References:
Chavez, L.L., de Leon, S.Y., Claudio, V.S. (2006). Basic Foods for Filipinos, 4th ed. Manila: Merriam & Webster Bookstore, Inc.
DOST-FNRI. Food Exchange Lists for Meal Planning, 4th ed.
Food and Nutrition Research Institute, Department of Science and Technology (2018). Philippine Dietary Reference Intakes 2015.
Food and Nutrition Research Institute, Department of Science and Technology (1997). The Philippine Food Composition Tables of 1997.
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.
