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Durian: Forbidden or Friendly Fruit?

Durian: Forbidden or Friendly Fruit?

If you’ve traveled to Southeast Asia or even cruised through your city's Chinatown, you have likely encountered durian. Durian is a pale green and yellow, oblong, spiky fruit that is infamous for its odor, which can be whiffed long before the fruit is seen.

Beloved in Southeast Asia, durian is ubiquitous there; the sweet fruit is found in most markets in the spring and summer, like the night market in Kota Kinabalu, Malaysia, and on Khaosan Road in Bangkok.

Pleasing to some and pungent to others, durian's deliciousness is debatable.

"Durian, you know, tastes like rotten onions and smells like feet," said Andrew Zimmern, host of the Travel Channel’s Bizarre Foods America, whose dislike of durian is well-known.

It’s not just famous foodies like Zimmern who despise the fruit — signs proclaiming "no durian" are prominently displayed in subway systems throughout Asia, although Singapore, which famously has fines for subway infractions like eating and smoking, imposes no financial consequences for carrying durian, which is a no-no.

Hotels from Hong Kong and Singapore to Thailand and Vietnam forbid bringing durian into their establishments, as its smell is known to linger long after it's consumed and can be present even if the fruit is uncut. Fines for bringing in the forbidden fruit are hefty. At the New World Saigon Hotel in Ho Chi Minh City, bringing durian into the luxury hotel results in a US$200 fine.

For Zimmern, being a famous durian disliker has prompted a lot of people to cook the fruit for him in a lot of ways in an effort to get him to enjoy it.

"I continue to try it as people around the world push it on me, and I have yet to find any reasonable way to enjoy it except for when I had lunch one day at the Indonesian Embassy in Washington, D.C.," said Zimmern in a recent interview with The Daily Meal. "The ambassador there had their chef make me a fermented durian sambal, which is a hot chile condiment with fermented durian to put on roast pork, and that was fantastic. I loved it. I’d eat that every day and twice on Sundays. So I guess I’ve transitioned from a durian disliker to a durian tolerator."

Durian, in all its fruited glory, is typically served alone, but has also found various incarnations around the world, from durian chips and durian juice at a rustic durian-themed restaurant on Raya Panjang Road in Jakarta to durian ice cream at the Original Chinatown Ice Cream Factory in New York. There are even durian glutinous rice dumplings and durian pancakes at Honeymoon Desserts in Hong Kong, which also has outposts throughout China and Singapore.

But no matter how durian is disguised or dressed up, there’s no mistaking this distinct culinary experience.

Lauren Mack is the Travel Editor at The Daily Meal. Follower her on Twiitter @lmack.


Fruit for Diabetes – Is there a Best or Worst Fruit?

Fruit gets an unfair bad rap and is often feared to spike up the blood sugars among people with diabetes. But does all the worry around fruit for diabetes really have any truth? We look at three common fruit myths to bust.

1. Banana / Durian / Grape / Watermelon is bad for people with diabetes. There is a “best” or “worst” fruit for diabetes

Many people avoid certain fruits in diabetes because they taste sweeter and believe they are higher in sugar. That is not entirely true. Fruit is a healthy food. It contains fibre, lots of vitamins and antioxidants. Regardless of the sweetness level, all fruits contain carbohydrates naturally, and a variety of fruits should be included as part of your meal plan. The key is to stick to the right portion sizes. Generally, we recommend to aim for two portions of fruit a day, at separate times of the day. For more details on portion sizes, head to Jasmine’s blog post.

Another thing to consider that’s not as important as portion size, but may be helpful to optimising blood sugars, is the glycemic index (GI). Most fruits have a low GI because of their fructose and fibre which means the sugar is released slower into the blood. Melons and pineapple have medium GI values as do dried fruits like dates and raisins a few are high GI including rockmelon and watermelon. Some fruits also tend to be lower in carbohydrates for the same portion size, like berries or guava. The advantage of eating a low-carbohydrate fruit is that you can take a larger portion to make up the 15g carbohydrate serving size. But there is no best or worst fruit for diabetes, all fruits are healthful in their own way and provide unique benefits, so enjoy a rainbow! (click and drag on the text to tweet this/share on Facebook)

Let’s look closer at each fruit with a bad reputation:

Banana

Bananas are a low-medium GI fruit high in potassium and a great source of fibre. Many believe that bananas contain “too much sugar”, but the natural sugar and starch content changes depending on its ripeness. The most important factor is to keep to the 15g carbohydrate serving, and a small banana is the perfect snack for this serve. A large banana can be two carbohydrate servings, so ideally eat half at a time and save the other half for later on.

Durian

Durians are a favourite among Singaporeans and the problem lies in its addictive taste leading to overeating rather than being a ‘bad fruit’. While some are concerned about the sugar content of durians, they are actually low GI and one portion size is 1 large seed or 2 small seeds. So it’s time to get sharing with your other durian loving family or friends! Although durian does contain some fat, like avocados they are mostly the heart-healthy monounsaturated kind. In the context of a well-balanced diet and taken in moderation, they are definitely not ‘fattening’.

Grape

Red wine is known for its high antioxidant called reseveratrol. But did you know a lower calorie source of resveratrol that won’t give you hangovers, are grapes? Grapes also have a high in water content, making it a great snack for hydration. Grapes may taste sweet but they are low GI and a handful (10-15 grapes) is equivalent to one carbohydrate serving.

Watermelon

While watermelon is a high GI fruit, one wedge is the equivalent to one exchange of carbohydrate, and can still be enjoyed. Watermelon is also a great source of the antioxidant lycopene, which may help reduce the risk of heart disease and certain cancers.

2. I can replace fruits with vegetables (instead of 2 serves fruit + 2 serves vegetable, just take 4 serves of fruit)

There can be too much of a good thing! If you take too much fruit, it will displace other food groups that provide different nutrients. Too much fruit for diabetes also means excessive fructose which may not be the best for your blood sugar control. Stick to the 2 serves of fruit a day to get the best of all the food groups.

3. Eating fruits before meals is better than after meals

There is no evidence to show that nutrients are better absorbed when consumed before meals as compared to after meals. Your digestive system is constantly working and taking in the nutrients no matter what time of the day. Some people find that eating fruits before a meal helps them feel fuller which might be useful to control food intake. Others find that having a piece of fruit after a meal or as a snack helps curb the sweet tooth craving for dessert. Whichever works for you is the best time to take!


Fruit for Diabetes – Is there a Best or Worst Fruit?

Fruit gets an unfair bad rap and is often feared to spike up the blood sugars among people with diabetes. But does all the worry around fruit for diabetes really have any truth? We look at three common fruit myths to bust.

1. Banana / Durian / Grape / Watermelon is bad for people with diabetes. There is a “best” or “worst” fruit for diabetes

Many people avoid certain fruits in diabetes because they taste sweeter and believe they are higher in sugar. That is not entirely true. Fruit is a healthy food. It contains fibre, lots of vitamins and antioxidants. Regardless of the sweetness level, all fruits contain carbohydrates naturally, and a variety of fruits should be included as part of your meal plan. The key is to stick to the right portion sizes. Generally, we recommend to aim for two portions of fruit a day, at separate times of the day. For more details on portion sizes, head to Jasmine’s blog post.

Another thing to consider that’s not as important as portion size, but may be helpful to optimising blood sugars, is the glycemic index (GI). Most fruits have a low GI because of their fructose and fibre which means the sugar is released slower into the blood. Melons and pineapple have medium GI values as do dried fruits like dates and raisins a few are high GI including rockmelon and watermelon. Some fruits also tend to be lower in carbohydrates for the same portion size, like berries or guava. The advantage of eating a low-carbohydrate fruit is that you can take a larger portion to make up the 15g carbohydrate serving size. But there is no best or worst fruit for diabetes, all fruits are healthful in their own way and provide unique benefits, so enjoy a rainbow! (click and drag on the text to tweet this/share on Facebook)

Let’s look closer at each fruit with a bad reputation:

Banana

Bananas are a low-medium GI fruit high in potassium and a great source of fibre. Many believe that bananas contain “too much sugar”, but the natural sugar and starch content changes depending on its ripeness. The most important factor is to keep to the 15g carbohydrate serving, and a small banana is the perfect snack for this serve. A large banana can be two carbohydrate servings, so ideally eat half at a time and save the other half for later on.

Durian

Durians are a favourite among Singaporeans and the problem lies in its addictive taste leading to overeating rather than being a ‘bad fruit’. While some are concerned about the sugar content of durians, they are actually low GI and one portion size is 1 large seed or 2 small seeds. So it’s time to get sharing with your other durian loving family or friends! Although durian does contain some fat, like avocados they are mostly the heart-healthy monounsaturated kind. In the context of a well-balanced diet and taken in moderation, they are definitely not ‘fattening’.

Grape

Red wine is known for its high antioxidant called reseveratrol. But did you know a lower calorie source of resveratrol that won’t give you hangovers, are grapes? Grapes also have a high in water content, making it a great snack for hydration. Grapes may taste sweet but they are low GI and a handful (10-15 grapes) is equivalent to one carbohydrate serving.

Watermelon

While watermelon is a high GI fruit, one wedge is the equivalent to one exchange of carbohydrate, and can still be enjoyed. Watermelon is also a great source of the antioxidant lycopene, which may help reduce the risk of heart disease and certain cancers.

2. I can replace fruits with vegetables (instead of 2 serves fruit + 2 serves vegetable, just take 4 serves of fruit)

There can be too much of a good thing! If you take too much fruit, it will displace other food groups that provide different nutrients. Too much fruit for diabetes also means excessive fructose which may not be the best for your blood sugar control. Stick to the 2 serves of fruit a day to get the best of all the food groups.

3. Eating fruits before meals is better than after meals

There is no evidence to show that nutrients are better absorbed when consumed before meals as compared to after meals. Your digestive system is constantly working and taking in the nutrients no matter what time of the day. Some people find that eating fruits before a meal helps them feel fuller which might be useful to control food intake. Others find that having a piece of fruit after a meal or as a snack helps curb the sweet tooth craving for dessert. Whichever works for you is the best time to take!


Fruit for Diabetes – Is there a Best or Worst Fruit?

Fruit gets an unfair bad rap and is often feared to spike up the blood sugars among people with diabetes. But does all the worry around fruit for diabetes really have any truth? We look at three common fruit myths to bust.

1. Banana / Durian / Grape / Watermelon is bad for people with diabetes. There is a “best” or “worst” fruit for diabetes

Many people avoid certain fruits in diabetes because they taste sweeter and believe they are higher in sugar. That is not entirely true. Fruit is a healthy food. It contains fibre, lots of vitamins and antioxidants. Regardless of the sweetness level, all fruits contain carbohydrates naturally, and a variety of fruits should be included as part of your meal plan. The key is to stick to the right portion sizes. Generally, we recommend to aim for two portions of fruit a day, at separate times of the day. For more details on portion sizes, head to Jasmine’s blog post.

Another thing to consider that’s not as important as portion size, but may be helpful to optimising blood sugars, is the glycemic index (GI). Most fruits have a low GI because of their fructose and fibre which means the sugar is released slower into the blood. Melons and pineapple have medium GI values as do dried fruits like dates and raisins a few are high GI including rockmelon and watermelon. Some fruits also tend to be lower in carbohydrates for the same portion size, like berries or guava. The advantage of eating a low-carbohydrate fruit is that you can take a larger portion to make up the 15g carbohydrate serving size. But there is no best or worst fruit for diabetes, all fruits are healthful in their own way and provide unique benefits, so enjoy a rainbow! (click and drag on the text to tweet this/share on Facebook)

Let’s look closer at each fruit with a bad reputation:

Banana

Bananas are a low-medium GI fruit high in potassium and a great source of fibre. Many believe that bananas contain “too much sugar”, but the natural sugar and starch content changes depending on its ripeness. The most important factor is to keep to the 15g carbohydrate serving, and a small banana is the perfect snack for this serve. A large banana can be two carbohydrate servings, so ideally eat half at a time and save the other half for later on.

Durian

Durians are a favourite among Singaporeans and the problem lies in its addictive taste leading to overeating rather than being a ‘bad fruit’. While some are concerned about the sugar content of durians, they are actually low GI and one portion size is 1 large seed or 2 small seeds. So it’s time to get sharing with your other durian loving family or friends! Although durian does contain some fat, like avocados they are mostly the heart-healthy monounsaturated kind. In the context of a well-balanced diet and taken in moderation, they are definitely not ‘fattening’.

Grape

Red wine is known for its high antioxidant called reseveratrol. But did you know a lower calorie source of resveratrol that won’t give you hangovers, are grapes? Grapes also have a high in water content, making it a great snack for hydration. Grapes may taste sweet but they are low GI and a handful (10-15 grapes) is equivalent to one carbohydrate serving.

Watermelon

While watermelon is a high GI fruit, one wedge is the equivalent to one exchange of carbohydrate, and can still be enjoyed. Watermelon is also a great source of the antioxidant lycopene, which may help reduce the risk of heart disease and certain cancers.

2. I can replace fruits with vegetables (instead of 2 serves fruit + 2 serves vegetable, just take 4 serves of fruit)

There can be too much of a good thing! If you take too much fruit, it will displace other food groups that provide different nutrients. Too much fruit for diabetes also means excessive fructose which may not be the best for your blood sugar control. Stick to the 2 serves of fruit a day to get the best of all the food groups.

3. Eating fruits before meals is better than after meals

There is no evidence to show that nutrients are better absorbed when consumed before meals as compared to after meals. Your digestive system is constantly working and taking in the nutrients no matter what time of the day. Some people find that eating fruits before a meal helps them feel fuller which might be useful to control food intake. Others find that having a piece of fruit after a meal or as a snack helps curb the sweet tooth craving for dessert. Whichever works for you is the best time to take!


Fruit for Diabetes – Is there a Best or Worst Fruit?

Fruit gets an unfair bad rap and is often feared to spike up the blood sugars among people with diabetes. But does all the worry around fruit for diabetes really have any truth? We look at three common fruit myths to bust.

1. Banana / Durian / Grape / Watermelon is bad for people with diabetes. There is a “best” or “worst” fruit for diabetes

Many people avoid certain fruits in diabetes because they taste sweeter and believe they are higher in sugar. That is not entirely true. Fruit is a healthy food. It contains fibre, lots of vitamins and antioxidants. Regardless of the sweetness level, all fruits contain carbohydrates naturally, and a variety of fruits should be included as part of your meal plan. The key is to stick to the right portion sizes. Generally, we recommend to aim for two portions of fruit a day, at separate times of the day. For more details on portion sizes, head to Jasmine’s blog post.

Another thing to consider that’s not as important as portion size, but may be helpful to optimising blood sugars, is the glycemic index (GI). Most fruits have a low GI because of their fructose and fibre which means the sugar is released slower into the blood. Melons and pineapple have medium GI values as do dried fruits like dates and raisins a few are high GI including rockmelon and watermelon. Some fruits also tend to be lower in carbohydrates for the same portion size, like berries or guava. The advantage of eating a low-carbohydrate fruit is that you can take a larger portion to make up the 15g carbohydrate serving size. But there is no best or worst fruit for diabetes, all fruits are healthful in their own way and provide unique benefits, so enjoy a rainbow! (click and drag on the text to tweet this/share on Facebook)

Let’s look closer at each fruit with a bad reputation:

Banana

Bananas are a low-medium GI fruit high in potassium and a great source of fibre. Many believe that bananas contain “too much sugar”, but the natural sugar and starch content changes depending on its ripeness. The most important factor is to keep to the 15g carbohydrate serving, and a small banana is the perfect snack for this serve. A large banana can be two carbohydrate servings, so ideally eat half at a time and save the other half for later on.

Durian

Durians are a favourite among Singaporeans and the problem lies in its addictive taste leading to overeating rather than being a ‘bad fruit’. While some are concerned about the sugar content of durians, they are actually low GI and one portion size is 1 large seed or 2 small seeds. So it’s time to get sharing with your other durian loving family or friends! Although durian does contain some fat, like avocados they are mostly the heart-healthy monounsaturated kind. In the context of a well-balanced diet and taken in moderation, they are definitely not ‘fattening’.

Grape

Red wine is known for its high antioxidant called reseveratrol. But did you know a lower calorie source of resveratrol that won’t give you hangovers, are grapes? Grapes also have a high in water content, making it a great snack for hydration. Grapes may taste sweet but they are low GI and a handful (10-15 grapes) is equivalent to one carbohydrate serving.

Watermelon

While watermelon is a high GI fruit, one wedge is the equivalent to one exchange of carbohydrate, and can still be enjoyed. Watermelon is also a great source of the antioxidant lycopene, which may help reduce the risk of heart disease and certain cancers.

2. I can replace fruits with vegetables (instead of 2 serves fruit + 2 serves vegetable, just take 4 serves of fruit)

There can be too much of a good thing! If you take too much fruit, it will displace other food groups that provide different nutrients. Too much fruit for diabetes also means excessive fructose which may not be the best for your blood sugar control. Stick to the 2 serves of fruit a day to get the best of all the food groups.

3. Eating fruits before meals is better than after meals

There is no evidence to show that nutrients are better absorbed when consumed before meals as compared to after meals. Your digestive system is constantly working and taking in the nutrients no matter what time of the day. Some people find that eating fruits before a meal helps them feel fuller which might be useful to control food intake. Others find that having a piece of fruit after a meal or as a snack helps curb the sweet tooth craving for dessert. Whichever works for you is the best time to take!


Fruit for Diabetes – Is there a Best or Worst Fruit?

Fruit gets an unfair bad rap and is often feared to spike up the blood sugars among people with diabetes. But does all the worry around fruit for diabetes really have any truth? We look at three common fruit myths to bust.

1. Banana / Durian / Grape / Watermelon is bad for people with diabetes. There is a “best” or “worst” fruit for diabetes

Many people avoid certain fruits in diabetes because they taste sweeter and believe they are higher in sugar. That is not entirely true. Fruit is a healthy food. It contains fibre, lots of vitamins and antioxidants. Regardless of the sweetness level, all fruits contain carbohydrates naturally, and a variety of fruits should be included as part of your meal plan. The key is to stick to the right portion sizes. Generally, we recommend to aim for two portions of fruit a day, at separate times of the day. For more details on portion sizes, head to Jasmine’s blog post.

Another thing to consider that’s not as important as portion size, but may be helpful to optimising blood sugars, is the glycemic index (GI). Most fruits have a low GI because of their fructose and fibre which means the sugar is released slower into the blood. Melons and pineapple have medium GI values as do dried fruits like dates and raisins a few are high GI including rockmelon and watermelon. Some fruits also tend to be lower in carbohydrates for the same portion size, like berries or guava. The advantage of eating a low-carbohydrate fruit is that you can take a larger portion to make up the 15g carbohydrate serving size. But there is no best or worst fruit for diabetes, all fruits are healthful in their own way and provide unique benefits, so enjoy a rainbow! (click and drag on the text to tweet this/share on Facebook)

Let’s look closer at each fruit with a bad reputation:

Banana

Bananas are a low-medium GI fruit high in potassium and a great source of fibre. Many believe that bananas contain “too much sugar”, but the natural sugar and starch content changes depending on its ripeness. The most important factor is to keep to the 15g carbohydrate serving, and a small banana is the perfect snack for this serve. A large banana can be two carbohydrate servings, so ideally eat half at a time and save the other half for later on.

Durian

Durians are a favourite among Singaporeans and the problem lies in its addictive taste leading to overeating rather than being a ‘bad fruit’. While some are concerned about the sugar content of durians, they are actually low GI and one portion size is 1 large seed or 2 small seeds. So it’s time to get sharing with your other durian loving family or friends! Although durian does contain some fat, like avocados they are mostly the heart-healthy monounsaturated kind. In the context of a well-balanced diet and taken in moderation, they are definitely not ‘fattening’.

Grape

Red wine is known for its high antioxidant called reseveratrol. But did you know a lower calorie source of resveratrol that won’t give you hangovers, are grapes? Grapes also have a high in water content, making it a great snack for hydration. Grapes may taste sweet but they are low GI and a handful (10-15 grapes) is equivalent to one carbohydrate serving.

Watermelon

While watermelon is a high GI fruit, one wedge is the equivalent to one exchange of carbohydrate, and can still be enjoyed. Watermelon is also a great source of the antioxidant lycopene, which may help reduce the risk of heart disease and certain cancers.

2. I can replace fruits with vegetables (instead of 2 serves fruit + 2 serves vegetable, just take 4 serves of fruit)

There can be too much of a good thing! If you take too much fruit, it will displace other food groups that provide different nutrients. Too much fruit for diabetes also means excessive fructose which may not be the best for your blood sugar control. Stick to the 2 serves of fruit a day to get the best of all the food groups.

3. Eating fruits before meals is better than after meals

There is no evidence to show that nutrients are better absorbed when consumed before meals as compared to after meals. Your digestive system is constantly working and taking in the nutrients no matter what time of the day. Some people find that eating fruits before a meal helps them feel fuller which might be useful to control food intake. Others find that having a piece of fruit after a meal or as a snack helps curb the sweet tooth craving for dessert. Whichever works for you is the best time to take!


Fruit for Diabetes – Is there a Best or Worst Fruit?

Fruit gets an unfair bad rap and is often feared to spike up the blood sugars among people with diabetes. But does all the worry around fruit for diabetes really have any truth? We look at three common fruit myths to bust.

1. Banana / Durian / Grape / Watermelon is bad for people with diabetes. There is a “best” or “worst” fruit for diabetes

Many people avoid certain fruits in diabetes because they taste sweeter and believe they are higher in sugar. That is not entirely true. Fruit is a healthy food. It contains fibre, lots of vitamins and antioxidants. Regardless of the sweetness level, all fruits contain carbohydrates naturally, and a variety of fruits should be included as part of your meal plan. The key is to stick to the right portion sizes. Generally, we recommend to aim for two portions of fruit a day, at separate times of the day. For more details on portion sizes, head to Jasmine’s blog post.

Another thing to consider that’s not as important as portion size, but may be helpful to optimising blood sugars, is the glycemic index (GI). Most fruits have a low GI because of their fructose and fibre which means the sugar is released slower into the blood. Melons and pineapple have medium GI values as do dried fruits like dates and raisins a few are high GI including rockmelon and watermelon. Some fruits also tend to be lower in carbohydrates for the same portion size, like berries or guava. The advantage of eating a low-carbohydrate fruit is that you can take a larger portion to make up the 15g carbohydrate serving size. But there is no best or worst fruit for diabetes, all fruits are healthful in their own way and provide unique benefits, so enjoy a rainbow! (click and drag on the text to tweet this/share on Facebook)

Let’s look closer at each fruit with a bad reputation:

Banana

Bananas are a low-medium GI fruit high in potassium and a great source of fibre. Many believe that bananas contain “too much sugar”, but the natural sugar and starch content changes depending on its ripeness. The most important factor is to keep to the 15g carbohydrate serving, and a small banana is the perfect snack for this serve. A large banana can be two carbohydrate servings, so ideally eat half at a time and save the other half for later on.

Durian

Durians are a favourite among Singaporeans and the problem lies in its addictive taste leading to overeating rather than being a ‘bad fruit’. While some are concerned about the sugar content of durians, they are actually low GI and one portion size is 1 large seed or 2 small seeds. So it’s time to get sharing with your other durian loving family or friends! Although durian does contain some fat, like avocados they are mostly the heart-healthy monounsaturated kind. In the context of a well-balanced diet and taken in moderation, they are definitely not ‘fattening’.

Grape

Red wine is known for its high antioxidant called reseveratrol. But did you know a lower calorie source of resveratrol that won’t give you hangovers, are grapes? Grapes also have a high in water content, making it a great snack for hydration. Grapes may taste sweet but they are low GI and a handful (10-15 grapes) is equivalent to one carbohydrate serving.

Watermelon

While watermelon is a high GI fruit, one wedge is the equivalent to one exchange of carbohydrate, and can still be enjoyed. Watermelon is also a great source of the antioxidant lycopene, which may help reduce the risk of heart disease and certain cancers.

2. I can replace fruits with vegetables (instead of 2 serves fruit + 2 serves vegetable, just take 4 serves of fruit)

There can be too much of a good thing! If you take too much fruit, it will displace other food groups that provide different nutrients. Too much fruit for diabetes also means excessive fructose which may not be the best for your blood sugar control. Stick to the 2 serves of fruit a day to get the best of all the food groups.

3. Eating fruits before meals is better than after meals

There is no evidence to show that nutrients are better absorbed when consumed before meals as compared to after meals. Your digestive system is constantly working and taking in the nutrients no matter what time of the day. Some people find that eating fruits before a meal helps them feel fuller which might be useful to control food intake. Others find that having a piece of fruit after a meal or as a snack helps curb the sweet tooth craving for dessert. Whichever works for you is the best time to take!


Fruit for Diabetes – Is there a Best or Worst Fruit?

Fruit gets an unfair bad rap and is often feared to spike up the blood sugars among people with diabetes. But does all the worry around fruit for diabetes really have any truth? We look at three common fruit myths to bust.

1. Banana / Durian / Grape / Watermelon is bad for people with diabetes. There is a “best” or “worst” fruit for diabetes

Many people avoid certain fruits in diabetes because they taste sweeter and believe they are higher in sugar. That is not entirely true. Fruit is a healthy food. It contains fibre, lots of vitamins and antioxidants. Regardless of the sweetness level, all fruits contain carbohydrates naturally, and a variety of fruits should be included as part of your meal plan. The key is to stick to the right portion sizes. Generally, we recommend to aim for two portions of fruit a day, at separate times of the day. For more details on portion sizes, head to Jasmine’s blog post.

Another thing to consider that’s not as important as portion size, but may be helpful to optimising blood sugars, is the glycemic index (GI). Most fruits have a low GI because of their fructose and fibre which means the sugar is released slower into the blood. Melons and pineapple have medium GI values as do dried fruits like dates and raisins a few are high GI including rockmelon and watermelon. Some fruits also tend to be lower in carbohydrates for the same portion size, like berries or guava. The advantage of eating a low-carbohydrate fruit is that you can take a larger portion to make up the 15g carbohydrate serving size. But there is no best or worst fruit for diabetes, all fruits are healthful in their own way and provide unique benefits, so enjoy a rainbow! (click and drag on the text to tweet this/share on Facebook)

Let’s look closer at each fruit with a bad reputation:

Banana

Bananas are a low-medium GI fruit high in potassium and a great source of fibre. Many believe that bananas contain “too much sugar”, but the natural sugar and starch content changes depending on its ripeness. The most important factor is to keep to the 15g carbohydrate serving, and a small banana is the perfect snack for this serve. A large banana can be two carbohydrate servings, so ideally eat half at a time and save the other half for later on.

Durian

Durians are a favourite among Singaporeans and the problem lies in its addictive taste leading to overeating rather than being a ‘bad fruit’. While some are concerned about the sugar content of durians, they are actually low GI and one portion size is 1 large seed or 2 small seeds. So it’s time to get sharing with your other durian loving family or friends! Although durian does contain some fat, like avocados they are mostly the heart-healthy monounsaturated kind. In the context of a well-balanced diet and taken in moderation, they are definitely not ‘fattening’.

Grape

Red wine is known for its high antioxidant called reseveratrol. But did you know a lower calorie source of resveratrol that won’t give you hangovers, are grapes? Grapes also have a high in water content, making it a great snack for hydration. Grapes may taste sweet but they are low GI and a handful (10-15 grapes) is equivalent to one carbohydrate serving.

Watermelon

While watermelon is a high GI fruit, one wedge is the equivalent to one exchange of carbohydrate, and can still be enjoyed. Watermelon is also a great source of the antioxidant lycopene, which may help reduce the risk of heart disease and certain cancers.

2. I can replace fruits with vegetables (instead of 2 serves fruit + 2 serves vegetable, just take 4 serves of fruit)

There can be too much of a good thing! If you take too much fruit, it will displace other food groups that provide different nutrients. Too much fruit for diabetes also means excessive fructose which may not be the best for your blood sugar control. Stick to the 2 serves of fruit a day to get the best of all the food groups.

3. Eating fruits before meals is better than after meals

There is no evidence to show that nutrients are better absorbed when consumed before meals as compared to after meals. Your digestive system is constantly working and taking in the nutrients no matter what time of the day. Some people find that eating fruits before a meal helps them feel fuller which might be useful to control food intake. Others find that having a piece of fruit after a meal or as a snack helps curb the sweet tooth craving for dessert. Whichever works for you is the best time to take!


Fruit for Diabetes – Is there a Best or Worst Fruit?

Fruit gets an unfair bad rap and is often feared to spike up the blood sugars among people with diabetes. But does all the worry around fruit for diabetes really have any truth? We look at three common fruit myths to bust.

1. Banana / Durian / Grape / Watermelon is bad for people with diabetes. There is a “best” or “worst” fruit for diabetes

Many people avoid certain fruits in diabetes because they taste sweeter and believe they are higher in sugar. That is not entirely true. Fruit is a healthy food. It contains fibre, lots of vitamins and antioxidants. Regardless of the sweetness level, all fruits contain carbohydrates naturally, and a variety of fruits should be included as part of your meal plan. The key is to stick to the right portion sizes. Generally, we recommend to aim for two portions of fruit a day, at separate times of the day. For more details on portion sizes, head to Jasmine’s blog post.

Another thing to consider that’s not as important as portion size, but may be helpful to optimising blood sugars, is the glycemic index (GI). Most fruits have a low GI because of their fructose and fibre which means the sugar is released slower into the blood. Melons and pineapple have medium GI values as do dried fruits like dates and raisins a few are high GI including rockmelon and watermelon. Some fruits also tend to be lower in carbohydrates for the same portion size, like berries or guava. The advantage of eating a low-carbohydrate fruit is that you can take a larger portion to make up the 15g carbohydrate serving size. But there is no best or worst fruit for diabetes, all fruits are healthful in their own way and provide unique benefits, so enjoy a rainbow! (click and drag on the text to tweet this/share on Facebook)

Let’s look closer at each fruit with a bad reputation:

Banana

Bananas are a low-medium GI fruit high in potassium and a great source of fibre. Many believe that bananas contain “too much sugar”, but the natural sugar and starch content changes depending on its ripeness. The most important factor is to keep to the 15g carbohydrate serving, and a small banana is the perfect snack for this serve. A large banana can be two carbohydrate servings, so ideally eat half at a time and save the other half for later on.

Durian

Durians are a favourite among Singaporeans and the problem lies in its addictive taste leading to overeating rather than being a ‘bad fruit’. While some are concerned about the sugar content of durians, they are actually low GI and one portion size is 1 large seed or 2 small seeds. So it’s time to get sharing with your other durian loving family or friends! Although durian does contain some fat, like avocados they are mostly the heart-healthy monounsaturated kind. In the context of a well-balanced diet and taken in moderation, they are definitely not ‘fattening’.

Grape

Red wine is known for its high antioxidant called reseveratrol. But did you know a lower calorie source of resveratrol that won’t give you hangovers, are grapes? Grapes also have a high in water content, making it a great snack for hydration. Grapes may taste sweet but they are low GI and a handful (10-15 grapes) is equivalent to one carbohydrate serving.

Watermelon

While watermelon is a high GI fruit, one wedge is the equivalent to one exchange of carbohydrate, and can still be enjoyed. Watermelon is also a great source of the antioxidant lycopene, which may help reduce the risk of heart disease and certain cancers.

2. I can replace fruits with vegetables (instead of 2 serves fruit + 2 serves vegetable, just take 4 serves of fruit)

There can be too much of a good thing! If you take too much fruit, it will displace other food groups that provide different nutrients. Too much fruit for diabetes also means excessive fructose which may not be the best for your blood sugar control. Stick to the 2 serves of fruit a day to get the best of all the food groups.

3. Eating fruits before meals is better than after meals

There is no evidence to show that nutrients are better absorbed when consumed before meals as compared to after meals. Your digestive system is constantly working and taking in the nutrients no matter what time of the day. Some people find that eating fruits before a meal helps them feel fuller which might be useful to control food intake. Others find that having a piece of fruit after a meal or as a snack helps curb the sweet tooth craving for dessert. Whichever works for you is the best time to take!


Fruit for Diabetes – Is there a Best or Worst Fruit?

Fruit gets an unfair bad rap and is often feared to spike up the blood sugars among people with diabetes. But does all the worry around fruit for diabetes really have any truth? We look at three common fruit myths to bust.

1. Banana / Durian / Grape / Watermelon is bad for people with diabetes. There is a “best” or “worst” fruit for diabetes

Many people avoid certain fruits in diabetes because they taste sweeter and believe they are higher in sugar. That is not entirely true. Fruit is a healthy food. It contains fibre, lots of vitamins and antioxidants. Regardless of the sweetness level, all fruits contain carbohydrates naturally, and a variety of fruits should be included as part of your meal plan. The key is to stick to the right portion sizes. Generally, we recommend to aim for two portions of fruit a day, at separate times of the day. For more details on portion sizes, head to Jasmine’s blog post.

Another thing to consider that’s not as important as portion size, but may be helpful to optimising blood sugars, is the glycemic index (GI). Most fruits have a low GI because of their fructose and fibre which means the sugar is released slower into the blood. Melons and pineapple have medium GI values as do dried fruits like dates and raisins a few are high GI including rockmelon and watermelon. Some fruits also tend to be lower in carbohydrates for the same portion size, like berries or guava. The advantage of eating a low-carbohydrate fruit is that you can take a larger portion to make up the 15g carbohydrate serving size. But there is no best or worst fruit for diabetes, all fruits are healthful in their own way and provide unique benefits, so enjoy a rainbow! (click and drag on the text to tweet this/share on Facebook)

Let’s look closer at each fruit with a bad reputation:

Banana

Bananas are a low-medium GI fruit high in potassium and a great source of fibre. Many believe that bananas contain “too much sugar”, but the natural sugar and starch content changes depending on its ripeness. The most important factor is to keep to the 15g carbohydrate serving, and a small banana is the perfect snack for this serve. A large banana can be two carbohydrate servings, so ideally eat half at a time and save the other half for later on.

Durian

Durians are a favourite among Singaporeans and the problem lies in its addictive taste leading to overeating rather than being a ‘bad fruit’. While some are concerned about the sugar content of durians, they are actually low GI and one portion size is 1 large seed or 2 small seeds. So it’s time to get sharing with your other durian loving family or friends! Although durian does contain some fat, like avocados they are mostly the heart-healthy monounsaturated kind. In the context of a well-balanced diet and taken in moderation, they are definitely not ‘fattening’.

Grape

Red wine is known for its high antioxidant called reseveratrol. But did you know a lower calorie source of resveratrol that won’t give you hangovers, are grapes? Grapes also have a high in water content, making it a great snack for hydration. Grapes may taste sweet but they are low GI and a handful (10-15 grapes) is equivalent to one carbohydrate serving.

Watermelon

While watermelon is a high GI fruit, one wedge is the equivalent to one exchange of carbohydrate, and can still be enjoyed. Watermelon is also a great source of the antioxidant lycopene, which may help reduce the risk of heart disease and certain cancers.

2. I can replace fruits with vegetables (instead of 2 serves fruit + 2 serves vegetable, just take 4 serves of fruit)

There can be too much of a good thing! If you take too much fruit, it will displace other food groups that provide different nutrients. Too much fruit for diabetes also means excessive fructose which may not be the best for your blood sugar control. Stick to the 2 serves of fruit a day to get the best of all the food groups.

3. Eating fruits before meals is better than after meals

There is no evidence to show that nutrients are better absorbed when consumed before meals as compared to after meals. Your digestive system is constantly working and taking in the nutrients no matter what time of the day. Some people find that eating fruits before a meal helps them feel fuller which might be useful to control food intake. Others find that having a piece of fruit after a meal or as a snack helps curb the sweet tooth craving for dessert. Whichever works for you is the best time to take!


Fruit for Diabetes – Is there a Best or Worst Fruit?

Fruit gets an unfair bad rap and is often feared to spike up the blood sugars among people with diabetes. But does all the worry around fruit for diabetes really have any truth? We look at three common fruit myths to bust.

1. Banana / Durian / Grape / Watermelon is bad for people with diabetes. There is a “best” or “worst” fruit for diabetes

Many people avoid certain fruits in diabetes because they taste sweeter and believe they are higher in sugar. That is not entirely true. Fruit is a healthy food. It contains fibre, lots of vitamins and antioxidants. Regardless of the sweetness level, all fruits contain carbohydrates naturally, and a variety of fruits should be included as part of your meal plan. The key is to stick to the right portion sizes. Generally, we recommend to aim for two portions of fruit a day, at separate times of the day. For more details on portion sizes, head to Jasmine’s blog post.

Another thing to consider that’s not as important as portion size, but may be helpful to optimising blood sugars, is the glycemic index (GI). Most fruits have a low GI because of their fructose and fibre which means the sugar is released slower into the blood. Melons and pineapple have medium GI values as do dried fruits like dates and raisins a few are high GI including rockmelon and watermelon. Some fruits also tend to be lower in carbohydrates for the same portion size, like berries or guava. The advantage of eating a low-carbohydrate fruit is that you can take a larger portion to make up the 15g carbohydrate serving size. But there is no best or worst fruit for diabetes, all fruits are healthful in their own way and provide unique benefits, so enjoy a rainbow! (click and drag on the text to tweet this/share on Facebook)

Let’s look closer at each fruit with a bad reputation:

Banana

Bananas are a low-medium GI fruit high in potassium and a great source of fibre. Many believe that bananas contain “too much sugar”, but the natural sugar and starch content changes depending on its ripeness. The most important factor is to keep to the 15g carbohydrate serving, and a small banana is the perfect snack for this serve. A large banana can be two carbohydrate servings, so ideally eat half at a time and save the other half for later on.

Durian

Durians are a favourite among Singaporeans and the problem lies in its addictive taste leading to overeating rather than being a ‘bad fruit’. While some are concerned about the sugar content of durians, they are actually low GI and one portion size is 1 large seed or 2 small seeds. So it’s time to get sharing with your other durian loving family or friends! Although durian does contain some fat, like avocados they are mostly the heart-healthy monounsaturated kind. In the context of a well-balanced diet and taken in moderation, they are definitely not ‘fattening’.

Grape

Red wine is known for its high antioxidant called reseveratrol. But did you know a lower calorie source of resveratrol that won’t give you hangovers, are grapes? Grapes also have a high in water content, making it a great snack for hydration. Grapes may taste sweet but they are low GI and a handful (10-15 grapes) is equivalent to one carbohydrate serving.

Watermelon

While watermelon is a high GI fruit, one wedge is the equivalent to one exchange of carbohydrate, and can still be enjoyed. Watermelon is also a great source of the antioxidant lycopene, which may help reduce the risk of heart disease and certain cancers.

2. I can replace fruits with vegetables (instead of 2 serves fruit + 2 serves vegetable, just take 4 serves of fruit)

There can be too much of a good thing! If you take too much fruit, it will displace other food groups that provide different nutrients. Too much fruit for diabetes also means excessive fructose which may not be the best for your blood sugar control. Stick to the 2 serves of fruit a day to get the best of all the food groups.

3. Eating fruits before meals is better than after meals

There is no evidence to show that nutrients are better absorbed when consumed before meals as compared to after meals. Your digestive system is constantly working and taking in the nutrients no matter what time of the day. Some people find that eating fruits before a meal helps them feel fuller which might be useful to control food intake. Others find that having a piece of fruit after a meal or as a snack helps curb the sweet tooth craving for dessert. Whichever works for you is the best time to take!