Two durian pieces fine, 15 equal to a meal, says dietitian
GEORGE TOWN: Two pieces of durian can fit into a healthy diet, but consuming 15 pieces in one sitting is equivalent to taking another meal, a dietitian has warned.
Community dietitian Khoo Wei Jin of Alpro Pharmacy said the issue was not the fruit itself, but Malaysians' tendency to overindulge during durian season.
"Many people would not finish six apples, eight oranges or 10 bananas in one sitting.
"However, when it comes to durian, 'just one more piece' can easily become 10, 15 or even 20 pieces before anyone realises it," she said.
Malaysia is currently in peak durian season, fuelled by a bumper harvest across Pahang, Johor and Penang, making premium varieties such as Musang King and Black Thorn more widely available at lower prices.
Khoo said a personal observation using a Continuous Glucose Monitor (CGM) showed how portion size could affect blood sugar levels.
She recorded her blood glucose rising from 4.9 mmol/L before eating durian to 8.0 mmol/L within an hour after consuming 15 pieces, peaking at 9.1 mmol/L after about 90 minutes before gradually returning to normal.
She said the observation was not a clinical study, but highlighted the impact of excessive intake.
"The glucose did not rise because of one piece. Every extra piece contributed to the total glucose load the body had to manage," she said.
Khoo said each average 27g piece of durian contains about 45 kilocalories and 8g of carbohydrates, along with fibre, potassium, vitamin C and antioxidants.
Two pieces are considered one serving under Malaysian dietary guidelines, she said.
However, 10 pieces would amount to about 450 kilocalories and 80g of carbohydrates, while 15 pieces would reach around 675 kilocalories and 120g of carbohydrates — more than a typical meal.
She said many people wrongly assumed durian could be eaten freely due to its low-to-medium glycaemic index, adding that glycaemic load was the more important factor.
"This is especially important for people with diabetes, prediabetes, insulin resistance, weight concerns or a family history of diabetes," she said.
Khoo advised Malaysians to limit intake to about two pieces per serving, avoid eating durian after heavy meals, share with others, and eat slowly rather than overindulging.
"For most people, the problem is not the first two pieces. It is the 10 or 15 pieces that quietly add another meal's worth of calories and carbohydrates," she said.
