Why should you consume durian with caution?

According to Health.com, one cup of raw durian contains 357 calories, 13 grams of fat, 65.9 grams of carbohydrates, and 3.57 grams of protein. This portion also provides 9.23 grams of fiber, covering nearly 33% of the recommended daily intake.

Durian is also packed with vitamins and minerals, offering 53% of the daily value (DV) for vitamin C, 56% for copper, 45% for vitamin B6, and 23% for potassium, making it a nutrient-dense fruit that supports overall health.

This nutritional profile highlights durian as a fruit that provides numerous health benefits. However, it has several side effects you should be cautious of.

Durian fruits. Illustration photo by Unsplash

Diabetes concerns

Durian’s high sugar and carbohydrate content makes it a fruit to consume with care, particularly for individuals with diabetes.

According to Dr. Soh Lip Min, a specialist in endocrinology at Raffles Medical Group in Singapore, consuming just three durian carpels can contribute between 20 to 30 grams of carbohydrates. This is equivalent to the sugar content found in half a can of soda (20 grams) or a bowl of white rice (30 grams). Regularly eating durian may raise blood sugar levels more than fruits like bananas or mangoes, according to health news platform WebMD.

Bibi Chia, principal dietitian at Raffles Medical Group, thus advises diabetics to limit their intake to one or two carpels per serving to effectively manage carbohydrate consumption.

"Heatiness" concerns

From a Traditional Chinese Medicine (TCM) perspective, durian is classified as a "warming" fruit, says Chew Hong Gian, a TCM physician at Raffles Medical Group. Overconsumption, especially for those prone to "heatiness," may result in symptoms such as a phlegmy cough, sore throat, constipation, or, in more severe cases, fever.

Digestive issues

Durian’s high fiber and carbohydrate content can also lead to digestive discomfort when consumed in large quantities.

Dr. Norazmir Md Nor from Malaysia’s Universiti Teknologi Mara told local news outlet Bernama that the fiber content in durian can cause bloating or digestive problems if eaten excessively.

Weight gain

Dr. Norazmir further cautions that durian’s high-calorie content means that overindulgence can contribute to weight gain.

As a result, despite its delicious taste, he advises the average adult to limit durian intake to two or three carpels per serving, while ensuring it is part of a balanced diet.