The question of whether people with diabetes, or pregnant women with diabetes, can eat durian is a common concern, as durian is a unique fruit that many people love, and some are even "addicted". So, with a strict diet, can individuals with diabetes consume durian?
1. Nutritional information and health benefits of durian
1.1 Nutritional information of durian
Before seeking an answer to the question of whether people with diabetes can eat durian, it is important to understand the nutritional content and some of the health benefits of durian for the general population as well as for individuals with diabetes.
The nutritional content in 100 grams of durian (equivalent to 3 segments of durian, including both the flesh and seeds) is as follows:
- Energy: 147 - 165 kcal
- Protein: 1.47 - 2.50 g
- Fat: 2.80 - 5.33 g
- Saturated fat: 0.85 - 1.10 g
- Carbohydrate: 27.09 - 31.10 g
- Sodium: 3 - 8 mg
1.2 Health benefits of durian
With the nutritional content mentioned above, can people with diabetes eat durian? In fact, durian provides several benefits for the health of both the general population and people with diabetes, including:
- Reducing bad cholesterol: Durian contains a high amount of healthy fats, specifically monounsaturated fats, which help reduce bad cholesterol levels, thereby lowering the risk of heart disease and stroke.
- Controlling and stabilizing blood pressure: Durian is rich in potassium. In the body, potassium plays an important role in maintaining balance and regulating blood pressure, improving overall health, and preventing cardiovascular issues. Improve mood and sleep quality: Durian contains tryptophan, when entering the body and being digested, tryptophan is converted into serotonin, a substance that can create a feeling of relaxation and improve mood. In addition, melatonin is also formed by tryptophan, a hormone that controls sleep and improves insomnia.
- Support the immune system: Durian also provides antioxidants and vitamins, supporting the body's immune system against invading viruses and bacteria.
- A Promotes digestion: The high fiber content in durian helps support digestion. In addition, durian also provides vitamins B1 and B3, which help stimulate appetite and support better nutrient absorption.
2. Should individuals with diabetes consume durian, and if so, in what quantity?
Although durian brings many significant health benefits, according to nutritionists, people with diabetes can eat durian but need to eat it in moderation and regularly because:
- Provides a lot of energy: Durian is a food that offers a lot of energy even though this fruit contains a lot of healthy fats and does not contain cholesterol. A small durian weighing about 600 grams provides about 885 calories, accounting for about 44% of the 2000 calories recommended daily for an adult.
- In the group of foods with high sugar content: The two main types of sugar in durian are glucose and fructose. If you have diabetes, consuming too much durian at one time can cause your blood sugar to increase rapidly.
- Hot-natured Foods: According to Traditional Chinese Medicine (TCM), durian is considered a "hot-natured" food. Overconsumption of durian may lead to an increase in internal heat, manifesting as symptoms such as constipation, mouth ulcers, sore throat, and other related conditions.
Therefore, people with diabetes should limit their intake of durian, only eating about 1 - 2 segments at a time. In addition, it is also necessary to pay attention to the amount of carbohydrates consumed at each time, because a balanced and healthy diet is very important for people with diabetes.
3. Things to note when eating durian
People with diabetes in particular and healthy people in general should note when eating durian:
- People with hot body constitutions should limit their intake of durian to prevent an increase in internal heat.
- Do not eat durian and drink alcohol at the same time because it can cause temporary unwanted side effects such as bloating, indigestion, and nausea.
Can individuals with diabetes eat durian? According to nutrition experts, the answer is yes, but it should be consumed in moderation. Durian contains more calories than other common fruits such as bananas and avocados.
Adopting a scientifically balanced diet can help individuals with diabetes maintain good health and minimize complications associated with the disease. Therefore, understanding any food before consumption is crucial for individuals with diabetes.
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Reference source: healthhub.sg - raffleshealth.com
