Durian Season: Two Pieces Are Fine, But Fifteen May Be Another Meal

Alpro dietitian reminds Malaysians that durian can still be enjoyed, but portion control matters

When durian season arrives, many Malaysians do not eat durian like fruit, they eat it like an occasion.

If six apples were placed on the table, most people would not finish all six at one sitting. The same goes for eight oranges or ten bananas. But when it comes to durian, “just one more piece” can easily become 10, 15 or even 20 pieces before anyone realises it.

The issue is not that durian is “bad”. The real issue is portion size.

What happened after 15 pieces of durian?

A recent personal observation using a Continuous Glucose Monitor, also known as a CGM, showed how much portion size can matter. A CGM is a small sensor that tracks glucose levels throughout the day.

Before eating durian, the glucose reading was 4.9 mmol/L.

After consuming 15 pieces of durian, the reading rose to 8.0 mmol/L within an hour and peaked at 9.1 mmol/L after about 90 minutes, before gradually coming down over the next few hours.

If blood glucose had only been checked before eating and two hours after eating, the result may not have looked alarming. But the CGM showed the full journey — how high the glucose climbed, how long it stayed elevated, and how much work the body had to do to bring it back down.

This was only an individual observation, not a clinical study, and glucose response can differ from person to person. However, it was a useful reminder that blood glucose response is not only about the type of food we eat. It is also about the total portion we consume.

The glucose did not rise because of one piece. Every extra piece contributed to the total glucose load the body had to manage.

Every extra piece gives the body more work

Each piece of durian adds more carbohydrate for the body to process. The body then releases insulin to help move glucose from the bloodstream into the muscles and liver to be used or stored as energy.

When calorie intake repeatedly exceeds what the body needs, the excess energy may contribute to weight gain over time.

Every additional piece means more glucose to manage, more insulin to release, and more calories to handle.

So, what is actually inside one piece of durian?

One average piece of durian, about 27g, contains approximately 45 kcal and 8g of carbohydrate. At the same time, durian also provides dietary fibre, potassium, vitamin C, B vitamins and beneficial antioxidants.

In other words, durian is still a fruit.

Like every other fruit, it has a recommended serving size. Malaysians are generally encouraged to consume two servings of fruit daily, and durian can still fit into this recommendation when eaten in the right portion.

For example, one fruit serving may look like this:

 

Two average-sized pieces of durian provide about 90 kcal and 16g of carbohydrate. This can still fit within a moderate snack portion.

That is why two average-sized pieces of durian can be considered one fruit serving.

The problem is not two pieces.

The problem is that two pieces rarely stay as two pieces.

 

For comparison, a typical Malaysian lunch or dinner may provide around 500 kcal and 60g of carbohydrate, depending on food choices and portion size.

Now imagine enjoying 10 or even 15 pieces of durian. Without realising it, those “just one more piece” moments can quietly add another meal’s worth of calories and carbohydrates.

The real issue is not only GI. It is glycemic load.

Durian is generally considered a low to medium Glycemic Index fruit. Because of this, some people may assume it can be eaten freely.

However, Glycemic Index is only one part of the picture.

The bigger concern during durian season is glycemic load, which refers to the total amount of carbohydrate consumed.

One or two pieces may be manageable for many people. But 10 or 15 pieces create a much higher glucose load for the body to manage.

This is especially important for people living with diabetes, prediabetes, insulin resistance, weight concerns or a family history of diabetes.

Still, Malaysians do not need to avoid durian completely.

Food should not be about fear. Durian can still be enjoyed. The key is to enjoy it with better awareness and a more mindful portion, especially when it is eaten after a full meal.

Myth vs Fact: Durian Edition

Myth: Durian is unhealthy.
Fact: Durian is still a fruit and provides dietary fibre, potassium, vitamin C, B vitamins and antioxidants. However, it is also more energy-dense than many common fruits, so portion control matters.

Myth: Durian has low GI, so it can be eaten freely.
Fact: Glycemic Index does not mean unlimited intake. The more pieces we eat, the higher the total carbohydrate load.

Myth: Only people with diabetes need to control durian intake.
Fact: People with diabetes or prediabetes should be more cautious, but everyone can benefit from mindful eating during durian season.

How to enjoy durian more wisely this season

• Keep to about two average-sized pieces as one fruit serving.
• Avoid eating a large amount of durian immediately after a heavy rice-based meal.
• Share durian with family or friends instead of finishing one box alone.
• Eat slowly and enjoy the taste, instead of turning it into a challenge.

For people with diabetes, prediabetes or other health concerns, monitoring blood glucose response and seeking personalised advice from a dietitian or healthcare professional can help support better food choices.

Durian season is something many Malaysians look forward to. The goal is not to stop people from enjoying durian, but to help everyone enjoy it with better awareness.

Members of the public who wish to better understand their blood glucose, food response or nutrition needs may speak to an Alpro Pharmacy nutritionist or dietitian for personalised guidance.