Durian: The King of Fruits + Its Benefits

If you’ve traveled anywhere in Southeast Asia, you may be familiar with the durian fruit and its polarizing effect. So polarizing, in fact, taxis are often signed with “no durian” graphics, a nod to its potent and often unpleasant smell.  It’s also known for its spiky exterior and unique flavor. And perhaps lesser known, especially in the Western world, durian is a powerhouse of nutrition and offers numerous health benefits. It’s an incredible superfood with a delicious flavor profile.

What Is Durian Fruit?

Durian (Durio zibethinus) is a tropical fruit native to Malaysia and Indonesia. It's a member of the Malvaceae family, which also includes hibiscus and okra (also some of my favorite superfoods). The fruit is characterized by its distinctive odor, often compared to rotten eggs or gasoline (yum…), and its thorny, green skin. The flesh of the durian is creamy and sweet, with a flavor that's often described as caramel-like. Talk about a rough exterior!

The Magnificent Benefits Of Durian

Durian is often referred to as the "King of Fruits" in Southeast Asia, and for good reason. This fruit is packed with nutrients and offers numerous health benefits.

Impressive Nutrition Profile

Fiber Content: A Whopping 20% of Daily Value

According to the United States Department of Agriculture (USDA), 1 cup of raw, pure durian pulp indeed provides a significant amount of dietary fiber. However, the exact percentage of Daily Value (DV) may vary depending on the source and specific data.

According to the United States Department of Agriculture (USDA), 1 cup of raw durian pulp contains approximately 5.3 grams of dietary fiber. The recommended Daily Value for fiber is 25-30 grams per day for adults. Therefore, 1 cup of durian pulp would provide around 18-21% of the recommended daily intake of fiber, making it a significant contributor to meeting daily fiber needs.

Other Key Nutrients in Durian Fruit

In addition to its impressive fiber content, durian is an excellent source of various essential vitamins, minerals, and antioxidants. Here are some of the key nutrients found in 1 cup of raw durian pulp:

• Fiber: 5.3g (21% of the Daily Value)
• Vitamin C: 33.6mg (44% of the Daily Value)
• Vitamin B6: 0.3mg (15% of the Daily Value)
• Folate: 45.5mcg (11% of the Daily Value)
• Potassium: 436mg (12% of the Daily Value)
• Manganese: 0.3mg (15% of the Daily Value)
• Copper: 0.2mg (10% of the Daily Value)

Support of Healthy Blood Sugar Levels

The fiber and antioxidants in durian may help slow the absorption of sugar into the bloodstream, supporting healthy blood sugar levels. This makes durian a great choice for those with diabetes or prediabetes.

Promotion of Healthy Gut Bacteria

Durian contains prebiotic fibers that feed the good bacteria in the gut, promoting a healthy gut microbiome. This can lead to improved digestion, boosted immunity, and even mental clarity.

Inflammation Reduction

The antioxidants and polyphenols in durian have been shown to have anti-inflammatory properties, which may help reduce inflammation and alleviate symptoms associated with conditions like arthritis.

Risk Factors

While durian is generally considered safe to eat, there are some potential risk factors to be aware of:

• Allergies: some people may be allergic to durian, so start with a small amount and monitor for any adverse reactions
• High calorie count: durian is relatively high in calories, so moderation is key
• Interaction with medications: durian may interact with certain medications, such as blood thinners, so consult with your healthcare provider before consuming
• Interaction with alcohol: it’s best not to consume durian with or near the time of alcohol consumption. (Although if you ask me it’s best not to consume alcohol much at all anyway!)

Eating + Cooking Durian

Durian can be enjoyed in a variety of ways:

• Fresh: scoop out the flesh and enjoy as is
• Smoothies: blend with your favorite fruits and milk for a creamy treat
• Desserts: use durian in place of traditional fats like butter or oil in baked goods
• Savory dishes: add durian to curries or stews for a unique flavor boost

An Easy Durian Ice Cream Recipe

Ingredients:

• 2 cups durian flesh
• 1 can full-fat coconut milk
• 1/4 cup honey or maple syrup
• 1/4 teaspoon salt

Instructions:

1. Blend all ingredients in a blender or food processor until smooth.
2. Pour into an ice cream maker and churn according to the manufacturer's instructions.
3. Freeze for at least 2 hours before serving.
4. Enjoy your nutritious treat!

Food Is Just One Step Towards Healing

While durian is an incredible superfood, it’s hard to come by in the Western world and even if you find it––durian alone will sadly not heal the entirety of your health problems.

For dedicated nutritional support by a team of functional medicine practitioners who focus on food as medicine, schedule a telehealth consult today.