Kompas.com – Durian, with thick, soft, and sweet flesh, is a fruit that is quite popular in Indonesia and several Southeast Asian countries.
However, durian which tastes sweet causes concerns about the surge of blood sugar, especially for people with diabetes.
Durian sugar content and glycemic index
In 100 grams of fresh durian, sugar content can vary from 3.1 grams to 19.97 grams, depending on the variety. Although durian contains high sugar levels, this fruit has a low glycemic index.
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This means that durian will not cause a rapid surge in blood sugar, in contrast to other fruits that have a high glycemic index.
Is it safe for durian for diabetics?
Durian is included in the category of fruit -dense fruit due to high calorie and sugar content. Therefore, durian is often avoided by those who are maintaining weight or diabetics.
However, nutritionists state that diabetics can still enjoy durian, as long as they are in certain limits.
According to clinical nutritionist Sheena Smith, reported from Kompas.com (7/12/2024) diabetics are allowed to consume durian with a moderate amount, which is a maximum of two durian seeds per day.
This is because one small durian can contribute about 50 percent of the daily calorie needs of adults.
Moreover, sugar intake to the body is not only from durian. Other foods, such as rice to sweet drinks also increase blood sugar.
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For those who need more energy, such as athletes, durian can be an option for additional calories.
However, for diabetics, the number of calories contained in durian can risk increasing blood sugar levels.
To be more safe in consuming durian, it is recommended to increase physical activity, such as exercising.
The effect of eating excessive durian in diabetics
Although durian contains natural sugar such as sucrose, fructose, and glucose, excessive amount of durian consumption can be at risk for diabetics.
Durian is the king of fruit in nutrition. The durian content includes fiber, vitamin C, vitamin B, manganese, potassium, and antioxidants.Durian containing calories and high carbohydrates can cause a surge of blood sugar levels, which has the potential to worsen health conditions.
For example, 100 grams of Thai durian contain around 165 calories and 29 grams of carbohydrates, which are equivalent to a bowl of rice.
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If you consume one small durian weighing 600 grams, it means that you have consumed about 990 calories, which is equivalent to almost half of the recommended daily calorie intake.
Therefore, diabetics are advised to consume limited amounts of durian, for example between eating time to avoid a surge in blood sugar that is too high.
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