Is it safe for diabetics to eat durian? Fact Check
Limiting sugar intake is something that is important for diabetics to keep their blood sugar levels within the normal range. So, what about people with diabetes who want to eat durian? Check out the full explanation below.
Is it true that people with diabetes cannot eat durian?
Although durian has a naturally sweet taste called sucrose, according to nutritionists, diabetics may eat durian as long as they consume it in limited quantities.
Eating too much of it can be bad because durian contains high calories, even so this fruit contains lots of healthy fats and does not contain cholesterol.
Durian has a moderate glycemic index (GI), which is 58, so it can cause spikes in blood glucose if consumed in large quantities.
In 100 grams of durian, an average of 7 to 13 grams of sugar. A small durian weighing about 600 grams has around 885 calories, which is about 44% of the recommended daily 2000 calories for adults.
The two main sugars present in durian are glucose and fructose. If you have diabetes, eating too much durian at one meal can cause your blood sugar to rise quickly.
Durian is considered a ‘hot’ food because it increases body temperature. For this reason, consuming too much of it can cause the body to heat up by causing symptoms such as constipation, canker sores, sore throat.
Therefore, diabetics must limit eating durian. It’s best to only eat about 1-2 seeds. In addition, it is also important to pay attention to the amount of carbohydrates consumed each day, because a healthy and balanced diet is very important for diabetics.
Also Read: 15 Benefits of Durian, Prevent Anemia and Cancer Risk!
Benefits of Durian for Diabetics
The following are various benefits of durian that are useful for people with diabetes, including:
1. Controlling Blood Sugar
Durian fruit is known for its high fiber content, which means this fruit can help control blood sugar levels.
Foods rich in fiber can help lower blood sugar levels by slowing digestion, resulting in less glucose being released into the blood.
One cup of durian contains 18 grams of fiber, about 50% of the recommended daily intake, which is about 35 grams per day.
Durian is filled with antioxidants that can help reduce inflammation. Inflammation is the source of many diseases, including diabetes, and is also one of the main causes of cardiovascular disease.
The main cause of inflammation in the body is oxidative stress, which is caused by free radicals that damage tissues and cells throughout the body. Antioxidants function to protect the body from the harmful effects of free radicals before they damage tissues and cells.
Antioxidants in durian can activate anti-inflammatory and suppress pro-inflammatory genes that trigger various chronic diseases, such as stroke and cardiovascular disease.
Also Read: Can Diabetics Eat Watermelon?
3. Prevent Diabetes Complications
A study found that durian plays an important role in reducing the risk of major diabetes complications. This study was conducted on 24,000 people with type 2 diabetes mellitus, and the effects were measured over 4 years.
As a result, researchers found that participants who ate the most durian had a lower risk of diabetic retinopathy, nephropathy and neuropathy.
4. Maintain Heart Health
High blood pressure, aka hypertension, is a major risk factor for heart disease. Durian fruit is rich in potassium which can help lower blood pressure and protect the heart.
Durian is also high in unsaturated fats and fiber which are essential nutrients for optimal heart health.
5. Smooth Digestion
During digestion, the carbohydrates in durian are fermented by intestinal bacteria. The result acts as a prebiotic to feed the beneficial lactic acid bacteria in the gut microbiome, thereby aiding digestive processes and colon health.
Fiber is a prebiotic, and durian is an excellent source of dietary fiber.
Also Read: Can Diabetes Patients Eat Pineapple? Here’s the answer
Tips for Safely Eating Durian for Diabetics
Durian does have a delicious taste, but consuming too much of it can have a negative impact on people with diabetes.
The best way to avoid these negative effects is to stick to a healthy diet. If you like durian fruit, you can still enjoy it without consuming too many carbohydrates.
It’s best to eat durian in small portions and combine it with other foods that won’t increase blood sugar levels. For example, eat durian with yogurt or cheese for breakfast.
The right time to eat durian is between meals when blood sugar levels are already high, and make sure to only eat one or two servings of durian.
It’s best to eat durian in the morning on an empty stomach. This method will help avoid weight gain due to the high fat content of the fruit.
However, the best step is to consult a doctor or dietitian for the portion of eating durian that suits your condition, to learn how to manage diabetes.
- Anonymous. Diabetics should eat durian?. https://www.vinmec.com/en/news/health-news/nutrition/diabetics-should-eat-durian/. (Accessed January 18, 2023)
- Anonymous. 2016. Is Durian Bad for Your Health? 6 Facts You Need to Know!. https://www.getdoc.com/durian-bad-health/. (Accessed January 18, 2023)
- Baisil, Sharon. Is Durian Good for Diabetes? (Benefits vs Risks). https://www.beatdiabetesapp.in/is-durian-good-for-diabetes/. (Accessed January 18, 2023)
- Ling, Koh P. 5 Diet Myths for Diabetic Patients…Debunked. https://foryoursweetheart.sg/5-diet-myths-for-diabetic-patients-debunked. (Accessed January 18, 2023)
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