Balancing Indulgence: The Art of Moderating Fruit Consumption for a Healthy Lifestyle

Ngan, a 25-year-old from Ho Chi Minh City, enjoys eating durian but has concerns about the potential health risks associated with consuming too much of this fruit. Although fruit is generally a good source of essential nutrients for the body, such as vitamins, fiber, sugar, and micronutrients, it is important to moderate the intake of certain fruits for optimal health.

For example, 200 mg of durian segments contain 300 kcal, 50 g of sugar, 10 g of fat, 3 g of protein, and 8 g of fiber. In addition to its high sugar content, durian is also rich in B vitamins, potassium, magnesium and other nutrients. Consuming durian in excess can lead to a spike in blood sugar levels and insulin production. This can result in an increase in androgens which can cause excess oil production in the body leading to inflammation and potentially acne.

To avoid these negative effects Ngan should limit his consumption of durian to only two to three times per week with one or two segments per serving. This will help regulate energy intake and stabilize blood sugar levels while reducing the risk of developing pimples. By being mindful of portion sizes and frequency of consumption Ngan can enjoy his favorite fruit without compromising his health.