Facts or Myth - Durian High Cholesterol & Nutritional Information

Durian Has High Cholesterol

Myth 
We sometimes hear people saying durian has high cholesterol.  Don't take too much durian, high cholesterol, etc.

There should be some confusion.

Facts
Let's understand that Plant based produce does not contain any cholesterol!  Animal (meat, fats, etc) produce contains cholesterol!  

Busted!

Plants doesn't produce cholesterol but it produces phytosterols.  Our body does not absorb (rejects instead) phytosterols, along which it also interfers our body in absorption of cholesterol, thus it is said that consuming more fruits and vegetables helps reduce cholesterol.  

We need to also understand that our body produces cholesterol too, thus doesn't mean a diet without cholesterols (eg vegetarians or vegans who does not even consume dairy products also has cholesterol in their body).

Cholesterol are not always bad.  Let's not get overly paranoid about it than.  

High Calories
Have not heard much myths about durian calories.

Facts

Durian contains high calories among other nutritional information.  

Just an indication.  Each seed of durian contains approximately 50 calories.

On calories intake and burning

-  an average adult male burns approximately 2,000 to 2,200 calories a day.

-  an average adult female burns approximately 1,500 to 1,800 calories a day.

As such, if we spread our calories intake, and keep it below our burn rate, we should be fine.  On a day I am consuming durian, I would avoid other sugary food as much as I can.  

Just a comparison with other food we eat daily:

-  A cup of mixed nuts contains approximately 800 calories.  

-  A plate of Chicken Rice contains approx 700 calories

-  Fried kway teow approx 750 calories

-  Nasi Lemak approx 800 calories

-  Regular can of beer 150 calories

-  Avocado contains approx 250 calories

-  Mango approx 200 calories

-  Banana approx 100 calories

With the above calories information, is durian that bad?  You need to consume 16 seeds of durian to match a cup of nuts or a plate of nasi lemak, or a few seeds to match your favourite fruits.  In that comparison, durian isn't that high in calories.  

Other Nutritional Information

If you do a search online for Durian Nutritional Information, you will be able to gather a lot of good information.

Generally, it is high in 

-  dietary fibre (good for bowel movement isn't it?), 

-  high potassium (said to be very good for health, be it fighting bacteria or help support healthy blood pressure.  Do an online search)

-  Very high in Vitamin C

-  High in Vitamin B-6 (converting food into energy, metabolize fats/proteins, among many other benefits)
-  High in Magnesium (essential to stay healthy, good for energy production, detox, healthy bones/teeth, etc)

-  Rather high in plant based fats and carbohydrates, protein, 

I did some searches on the effects of durian on blood pressure but couldn't find anything to show it cause high blood pressure either (more likely neutral on effects on blood pressure).

If one is concern with their blood pressure being on the high side, watch your diet, exercise more, reduce alcohol/tobacco, and may want to consume blood thinning fruits (berries, grapes, raisins, tomato, etc).  But on the other hand, thin blood can cause other problems too (blood doesn't clot easily).

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So much more goodness from durian compared to the myths we hear.  Time to indulge in durian.

Disclaimer : It is not the calories intake alone that cause health problems.  Fats, cholesterols, these are causing more problems to our arteries and thickening of blood.  Just take in moderation, do more exercise!  Stay healthy and enjoy what we eat.