Nutritional Benefits Of Durian For Energy

Introduction

Durian (Durio zibethinus) might not have an appealing look as a fruit, it is round or oblong-shaped with a spiky shell. This tropical fruit is cultivated mostly in Southeast Asia. Despite the spiky and aesthetically unpleasant appearance, the fruit has been given the name ‘king of fruits’ by the locals owing to its unique taste and aroma.¹

Like most tropical fruits, Durian is consumed by separating the pulp from the non-edible part of the fruit which is the waxy layer of the skin similar to that of Jack fruit.¹ The edible part also known as the flesh has a sweet taste and is yellow, white, golden, or red. There are several breeds of durian with distinct aromas, tastes, and flesh colours. The cultivars are Red Prawn Durian, Green Skin Durian, and Khun Poh Durian or Little Red Durian.²

Although famous for its strong aroma and unique taste, Durian fruit offers a myriad of nutritional values, particularly in terms of energy. Durian fruit is as nutritious as mangoes and avocadoes.³ The fruit is also a good source of protein and has antioxidant benefits that are enhanced even more by the ripening process.^4,5 Some studies have reported on the immune-boosting properties of the fruit. The fruit is traditionally used to treat various diseases, such as fever, Jaundice, and even infertility.⁶

Nutritional profile

The durian fruit is considered to be a highly nutritious food due to its abundance of macro and micronutrients. It contains an impressive 27% carbohydrates, along with 5.33% fat, 3.1% fibre, and 1.47% protein which provide the body with energy, help regulate digestion, and promote satiety.² Moreover, this southeastern fruit also boasts high levels of essential minerals such as sodium, potassium, magnesium, calcium, iron, and manganese which are crucial for maintaining healthy bones and muscles.²

Durian as food preparation

Ordinarily, durian is consumed directly by separating the flesh from the skin. However, the fruit has a very short shelf span of about 4 to 5 days at room temperature. For this reason, the market for raw durian fruit is restricted as it is either consumed in a short period or processed. Hence, there are several recipes and preparations of the fruit.¹

The over-ripened durian is usually fermented in various methods to preserve the fruits’ sensory texture, ‘tempoyak (a Malaysian condiment made from fermented durian)’ and ‘lempok’ (a dessert made by cooking durian with sugar) are consumed widely in Indonesia and Malaysia. Durian juice, jam, wine, and milkshakes are also other popular recipes for durian fruit.¹

The unripe durian can be used in soup preparation, or they are boiled and consumed like a vegetable. The seeds on the other hand are roasted or boiled and eaten as a snack or fried and consumed by coating with sugar or spicy coconut oil.¹

Boost your energy with durian fruit

The durian fruit has a rich supply of carbohydrates, and minerals such as potassium, magnesium, sodium, and calcium.¹ This makes the fruit a natural energy booster and vitality. The durian seed is the part of the fruit with high carbohydrate content. Consuming only two durian pulp can supply energy equivalent to that of a medium-sized banana.⁷ So next time you are looking for a pick me up, reach for your durian fruit, not the unhealthy energy bar!

Other health benefits

Durian has multiple other health benefits besides boosting energy and vitality. Here are some of the health benefits of the king of fruits:

One for happiness

Durian fruit contains a rich amount of the amino acid Tryptophan. This chemical is metabolized in the body into serotonin, which is the hormone of happiness.⁸ So pop the durian pulp for a dose of happiness!

One for sweet dreams

Tryptophan’s other miracle metabolite in the body is melatonin. This hormone is responsible for our sleep cycle and restful slumber.⁸ Whenever you’re having trouble sleeping remember durian has got you covered.

One for beauty within

Durian fruit has one of the highest vitamin C supplies. Vitamin C is the secret ingredient in many beauty creams and the chemical behind looking young.⁸ So, eat a durian to help reverse time on your skin.

And another one for pressure regulation

Hypertension affects over 1 billion people worldwide. Making durian fruit part of your regular diet can help maintain your blood pressure with its high potassium content.⁸

Potential risks

As with everything else too much of something is not good! Similarly consuming durian fruit in excess has some side-effects:

• Trouble in the Tummy: Durian has got fibre, which is fab for keeping things moving smoothly down there. But too much fibre could throw a wrench in the works, causing issues like diarrhoea, bellyaches, and some serious bloating.⁹ So, if your fibre game is already strong, maybe go easy on the durian
• Antioxidant Overload: Durian's packing some serious antioxidant power with vitamins C and A on board. These superheroes protect your cells from harm and lower your risk of cancer. But like any superhero, too many antioxidants can sometimes cause chaos, messing up the balance in your body.⁹ So, consider your antioxidant intake before you go all-in on the durian
• Sugar Rollercoaster: Durian's natural sugars can send your blood sugar on a wild ride, leading to spikes and crashes that might leave you feeling shaky and drained.⁹ It's especially important to keep an eye on this if you're dealing with diabetes or blood sugar issues
• Allergic Alarms: For some unlucky folks, durian can trigger allergic reactions like hives, vomiting, or a nose that just won't stop running.⁹ Listen to your body, and if it starts sounding the alarm, maybe it's time to ease up on the durian
• Heart Health Heads-up: Too much durian, especially if you're chowing down on fatty foods or washing it down with a tipple, could leave your tummy feeling less than stellar. So, while it's tempting to go all out on this tropical treat, remember to enjoy it in moderation and keep those digestive distresses at bay⁹

FAQ’s

How does Durian compare to other fruits for energy?

The comparison of durian fruit with other fruits for energy content and nutritional value is a topic of interest due to the potential health benefits associated with consuming fruits. Durian, known for its rich mineral content and nutritional values, has been compared with other fruits such as mango and avocado, indicating its potential as a source of energy and essential nutrients.¹ Additionally, the antioxidant properties of durian fruit have been studied in relation to its ripening process, further highlighting its potential health benefits and nutritional value.²

Is Durian suitable for athletes or weight loss diets?

While durian is a good energy booster, it also contains fibre, which plays a huge role in weight loss by regulating appetite. Some studies also suggest that durian can help lower bad LDL cholesterol which also will play a beneficial role in weight loss.

Are there any side effects of excessive Durian consumption?

Consuming an excess of durian can lead to various potential side effects. Firstly, while durian is packed with dietary fibre, which is beneficial for bowel movements and constipation relief, consuming too much can impede nutrient absorption, by causing issues like diarrhoea, gas, and abdominal pain. Secondly, durian boasts antioxidants such as vitamins C and A, guarding cells from damage and lowering cancer risk; however, excessive antioxidant intake may disrupt balance, harming healthy cells. Additionally, durian's natural sugars can cause rapid blood sugar spikes and subsequent crashes, heightening the risk of hypoglycemia, especially concerning those with diabetes. Allergic reactions to durian, although rare, can manifest in symptoms like hives, vomiting, or a runny nose. Excessive consumption, particularly alongside fatty foods or alcohol, may induce stomach discomfort or nausea. Therefore, moderation is essential to enjoy durian's benefits without experiencing adverse effects, especially for those with existing health concerns 

Summary

Consider the unique aroma as the smell of royalty and the thorny spikes the crown fitting only to the ‘king of fruits’ that is durian. Despite its intimidating appearance, durian packs a punch when it comes to nutrition, offering a cornucopia of benefits, especially in the energy department. Rich in carbohydrates and essential minerals, it's a natural pick-me-up that rivals the likes of mangoes and avocados. But Durian isn't just about energy; it's a multi-talented marvel. From promoting happiness with its serotonin-boosting properties to aiding in restful sleep with melatonin, and even enhancing your skin's beauty with its vitamin C prowess, Durian does it all. However, like any superstar, Durian comes with its own set of cautionary tales. Overindulging can lead to tummy troubles, antioxidant overload, blood sugar rollercoasters, allergic reactions, and even heartburn if not enjoyed in moderation. So, while Durian may tempt you with its tantalizing taste, remember to savor it sensibly to reap its myriad benefits without the side effects.