When durian season arrives, many Malaysians do not eat durian like fruit, they consume it like a feast.
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 10 bananas, for example.
But when it comes to durian, “just one more piece” can easily become 10, 15, or even 20 pieces (or seeds), before anyone realises it.
The issue is not that durian is “bad”. The real issue is portion size.
After 15 pieces
A recent personal observation using a continuous glucose monitor (CGM) showed how much portion size can matter.
A CGM is a small sensor that tracks glucose levels throughout the day.
Before eating the 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.
It 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 is a useful reminder that blood glucose response is not only about the type of food we eat, but 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.
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.
Durian nutrients
An average piece of durian, weighing about 27g, contains approximately 45 kcal and 8g of carbohydrate.
At the same time, durian also provides dietary fibre, potassium, vitamins B and C, and beneficial antioxidants.
In other words, durian is still a fruit that provides good nutrients.
Like every other fruit, it has a recommended serving size.
Malaysians are generally encouraged to consume two servings of fruit daily, and durian can fit into this recommendation when eaten in the right portion.
For example, one serving of fruit looks like this:
- One medium apple
- One small banana
- One medium orange
- One slice of papaya
- Two average-sized pieces of durian.
Two average-sized pieces of durian provide about 90 kcal and 16g of carbohydrates.
This can still be considered a moderate-sized snack portion.
That is why two average-sized pieces of durian can be considered one serving of fruit.
‘Just one more piece’
The problem is not consuming the two pieces of durian; the problem is that durian is rarely limited to just two pieces.
Below are the amount of calories and carbohydrates for different amounts of durian:
- One piece: 45 kcal and 8g
- Five pieces: 225 kcal and 40g
- 10 pieces: 450 kcal and 80g
- 15 pieces: 675 kcal and 120g.
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 entire meal’s worth of calories and carbohydrates to your daily food intake.
Durian is generally considered a low to medium glycaemic index (GI) fruit.
Because of this, some people may assume it can be eaten freely.
ALSO READ: Understanding the glycaemic index
However, the glycaemic index of a food is only one part of the picture.
The bigger concern during durian season is glycaemic load, which refers to the total amount of carbohydrates 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.
Eat wisely
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:
- 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 with family or friends instead of finishing one box or fruit alone.
- Eat slowly and enjoy the taste, instead of turning it into a challenge.
For people with diabetes, prediabetes or other health concerns, monitoring your 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.
Khoo Wei Jin is a dietitian at Alpro Pharmacy. For more information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and should not be considered as medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this article. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
