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Showing posts with label nutrition. Show all posts

Wednesday, 15 July 2026

Here's how to dine on durian wisely

It’s hard to stop at just a few pieces of durian, but if you keep going, it can easily add up to another entire meal’s worth of calories. — LIM BENG TATT/The Star

Two durian pieces fine, 15 equal to a meal, says dietitian

When durian season arrives, many Malaysians do not eat durian like fruit, they consume it like a feast.

If six apples were placed on the table, most people would not finish all six at one sitting.

The same goes for eight oranges or 10 bananas, for example.

But when it comes to durian, “just one more piece” can easily become 10, 15, or even 20 pieces (or seeds), before anyone realises it.

The issue is not that durian is “bad”. The real issue is portion size.

After 15 pieces

A recent personal observation using a continuous glucose monitor (CGM) showed how much portion size can matter.

A CGM is a small sensor that tracks glucose levels throughout the day.

Before eating the durian, the glucose reading was 4.9 mmol/L.

After consuming 15 pieces of durian, the reading rose to 8.0 mmol/L within an hour.

It peaked at 9.1 mmol/L after about 90 minutes before gradually coming down over the next few hours.

If blood glucose had only been checked before eating and two hours after eating, the result may not have looked alarming.

But the CGM showed the full journey: how high the glucose climbed, how long it stayed elevated, and how much work the body had to do to bring it back down.

This was only an individual observation, not a clinical study, and glucose response can differ from person to person.

However, it is a useful reminder that blood glucose response is not only about the type of food we eat, but also about the total portion we consume.

The glucose did not rise because of one piece; every extra piece contributed to the total glucose load the body had to manage.

Each piece of durian adds more carbohydrate for the body to process.

The body then releases insulin to help move glucose from the bloodstream into the muscles and liver to be used or stored as energy.

When calorie intake repeatedly exceeds what the body needs, the excess energy may contribute to weight gain over time.

Every additional piece means more glucose to manage, more insulin to release and more calories to handle.

Durian nutrients

An average piece of durian, weighing about 27g, contains approximately 45 kcal and 8g of carbohydrate.

At the same time, durian also provides dietary fibre, potassium, vitamins B and C, and beneficial antioxidants.

In other words, durian is still a fruit that provides good nutrients.

Like every other fruit, it has a recommended serving size.

Malaysians are generally encouraged to consume two servings of fruit daily, and durian can fit into this recommendation when eaten in the right portion.

For example, one serving of fruit looks like this:

One medium apple
One small banana
One medium orange
One slice of papaya
Two average-sized pieces of durian.

Two average-sized pieces of durian provide about 90 kcal and 16g of carbohydrates.

This can still be considered a moderate-sized snack portion.

That is why two average-sized pieces of durian can be considered one serving of fruit.

‘Just one more piece’

The current cheaper prices of durian makes it even harder to limit consumption for durian lovers. — AZHAR MAHFOF/The Star

The problem is not consuming the two pieces of durian; the problem is that durian is rarely limited to just two pieces.

Below are the amount of calories and carbohydrates for different amounts of durian:

One piece: 45 kcal and 8g
Five pieces: 225 kcal and 40g
10 pieces: 450 kcal and 80g
15 pieces: 675 kcal and 120g.

For comparison, a typical Malaysian lunch or dinner may provide around 500 kcal and 60g of carbohydrate, depending on food choices and portion size.

Now, imagine enjoying 10, or even 15, pieces of durian.

Without realising it, those “just one more piece” moments can quietly add another entire meal’s worth of calories and carbohydrates to your daily food intake.

Durian is generally considered a low to medium glycaemic index (GI) fruit.

Because of this, some people may assume it can be eaten freely.

ALSO READ: Understanding the glycaemic index

However, the glycaemic index of a food is only one part of the picture.

The bigger concern during durian season is glycaemic load, which refers to the total amount of carbohydrates consumed.

One or two pieces may be manageable for many people.

But 10 or 15 pieces create a much higher glucose load for the body to manage.

This is especially important for people living with diabetes, prediabetes, insulin resistance, weight concerns or a family history of diabetes.

Eat wisely

Still, Malaysians do not need to avoid durian completely.

Food should not be about fear; durian can still be enjoyed.

The key is to enjoy it with better awareness and a more mindful portion, especially when it is eaten after a full meal:

Keep to about two average- sized pieces as one fruit serving.
Avoid eating a large amount of durian immediately after a heavy rice-based meal.
Share with family or friends instead of finishing one box or fruit alone.
Eat slowly and enjoy the taste, instead of turning it into a challenge.

For people with diabetes, prediabetes or other health concerns, monitoring your blood glucose response and seeking personalised advice from a dietitian or healthcare professional can help support better food choices.

Durian season is something many Malaysians look forward to.

The goal is not to stop people from enjoying durian, but to help everyone enjoy it with better awareness.

Khoo Wei Jin is a dietitian at Alpro Pharmacy. For more information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and should not be considered as medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this article. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

Wednesday, 21 May 2025

Could vitamin E help promote longevity?

Palm oil and rice bran-derived products are major sources of tocotrienols in our diet. — Hovid

The journey of vitamin E research began in the early 20th century, with tocopherols being the first forms identified and studied for their nutritional significance.

Initially regarded as essential for reproductive health, vitamin E gradually garnered attention for its antioxidant properties.

As research progressed, scientists discovered tocotrienols, which were found to possess superior antioxidant capabilities compared to their tocopherol counterparts.

Characterised by unsaturated side chains, tocotrienols contribute to distinct biological activities.

This revelation led to a surge of interest in tocotrienols, prompting investigations into their potential to prevent chronic diseases and promote overall wellness.

Health benefits

The health benefits of tocotrienols are extensive and diverse.

Research suggests that tocotrienols may help lower cholesterol levels, reduce inflammation and protect against neurodegenerative diseases.

They have been associated with:

> Antioxidant properties

One of the most notable characteristics of tocotrienols is their potent antioxidant activity.

Antioxidants are vital for neutralising free radicals – unstable molecules that can cause oxidative stress and lead to cellular damage.

Tocotrienols have been shown to be significantly more effective than their tocopherol counterparts in scavenging free radicals.

This enhanced antioxidant capacity helps protect cells from oxidative damage, potentially reducing the risk of chronic diseases and supporting overall health.

By mitigating oxidative stress, tocotrienols may contribute to the prevention of conditions such as cancer, diabetes and neurodegenerative diseases.

> Cardiovascular (heart) health

Tocotrienols have also been extensively studied for their cardiovascular benefits.

Research indicates that these compounds can help lower cholesterol levels, improve arterial health and reduce inflammation – all critical factors in maintaining heart health.

Tocotrienols may inhibit the synthesis of cholesterol in the liver, leading to lower levels of low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol.

Additionally, their anti-inflammatory properties can reduce the risk of atherosclerosis – a condition characterised by the build-up of plaque in the arteries, which can lead to heart attacks and strokes.

By promoting better lipid profiles and reducing inflammation, tocotrienols play an essential role in supporting cardiovascular health.

> Neuroprotective effects

Emerging research suggests that tocotrienols may offer significant neuroprotective benefits, making them promising candidates for supporting brain health and cognitive function.

Studies have indicated that tocotrienols can help protect neurons from oxidative stress, which is implicated in various neurodegenerative disorders such as Alzheimer’s and Parkinson’s diseases.

Their ability to cross the blood-brain barrier allows tocotrienols to exert protective effects directly on brain cells.

Furthermore, tocotrienols may enhance cognitive function and memory, potentially offering a natural approach to preventing age-related cognitive decline.

As the global population ages, the neuroprotective properties of tocotrienols could prove invaluable in promoting longevity and maintaining quality of life.

Cellular longevity

The role of tocotrienols in cellular health also extends to the maintenance of telomeres – the protective caps at the ends of chromosomes – which are pivotal in cellular ageing and longevity.The antioxidant properties of tocotrienols, as well as its support of telomerase activity, could be what helps slow the ageing of our cells.

Composed of repetitive nucleotide sequences, telomeres play a crucial role in maintaining genomic stability by preventing the degradation of genetic material during cell division.

Each time a cell divides, its telomeres shorten, which is a natural part of the ageing process.

When telomeres become critically short, cells enter a state known as senescence, where they can no longer divide.

This process is linked to various age-related diseases and overall longevity.

Factors such as stress, poor diet and lack of physical activity can accelerate telomere shortening, while healthy lifestyle choices may help preserve telomere length and promote longevity.

Emerging research also suggests that tocotrienols may play a significant role in the maintenance and preservation of telomeres, thereby contributing to cellular longevity.

Their antioxidant properties can help protect cells from oxidative stress, a major contributor to telomere shortening.

By neutralising free radicals and reducing oxidative damage, tocotrienols may help slow down the rate of telomere attrition.

In addition to their antioxidant capabilities, tocotrienols have been shown to modulate various signalling pathways involved in cell growth and survival.

Some studies indicate that tocotrienols can enhance the expression of telomerase – an enzyme that adds nucleotide sequences to the ends of telomeres – thus potentially counteracting the natural shortening that occurs during cell division.

This dual action of protecting against oxidative damage and supporting telomerase activity positions tocotrienols as promising candidates for promoting telomere health, and by extension, longevity.

Incorporating tocotrienols

Tocotrienols are primarily found in:

Palm oil – especially red palm oil, which is rich in both tocotrienols and tocopherols
Rice bran oil – from rice grains
Barley – from its bran
Wheat germ – a nutrient-dense oil source
Nuts and seeds – especially hazelnuts and sunflower seeds.

Supplements are also available – often derived from palm or rice bran oil – to help meet intake needs.

While no established daily value exists, studies suggest a daily intake of 100-300mg for health benefits.

Tocotrienol supplements can be found as:

Softgel capsules – convenient for consistent dosing
Powders – easily mixed into foods.
Liquid extracts – providing flexible consumption options.

Do consult a healthcare professional before starting supplements, especially for those pregnant or on medication.

Here are some practical tips on how to incorporate tocotrienols into your diet:

Cooking with oils – use red palm or rice bran oil for enhanced flavour and intake
Adding whole grains – include barley or whole grain products in your meals
Snacking smart – choose nuts and seeds for healthy snacks
Supplements – consider tocotrienol supplements if dietary intake is insufficient
Diversifying meals – create meals with various tocotrienol sources for nutrition and flavour.

In summary, tocotrienols could provide the bridge between nutrition and longevity, offering significant health benefits that merit attention from both science and the public.

Continued research is essential to fully realise their potential in promoting well-being.

Datuk Dr Nor Ashikin Mokhtar is a consultant obstetrician and gynaecologist, and a functional medicine practitioner. For further information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

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Tuesday, 7 May 2024

Diversify your protein sources for better nutrition

Protein, an essential nutrient needed by our body, can be found in both animal and plant food sources

One way of increasing your plant-based protein intake is by mixing your protein sources in one meal, e.g. you have dhall and chickpeas, alongside fish, in this dish. — Filepic

When discussing protein in our diets, we often think of animal-based protein sources, such as meat, fish and poultry.

But did you know that protein is also available in foods originating from plants?

In fact, it is essential to include these plant-based protein sources in our diet as part of our healthy eating plan.

Before delving deeper into the topic, we need to understand what protein is and why we need to eat foods containing it.

Apart from carbohydrates and fats, protein is a major nutrient needed by our body to function properly.

It contributes significantly to the growth and maintenance of our body, including the formation of new cells and the repair of old ones.

Additionally, protein serves as the building block for enzymes and hormones, which are key to various biological processes in the body.

It also provides energy when the supply from carbohydrates and fats is insufficient.

As protein is essential for cell growth and repair, adequate intake is important during periods of rapid development, such as during childhood, adolescence, pregnancy and breastfeeding.

In addition, sufficient intake of high-quality protein by the elderly is important to help improve mood, boost resistance against stress and prevent muscle loss.

In the most recent update to the Malaysian Food Pyramid, protein-rich foods are placed on the third level from the base, indicating that they need to be consumed in moderation.

According to this guideline, individuals are advised to incorporate a balanced mix of protein sources into their daily diet.

The Food Pyramid recommends one serving of fish; one to two servings of poultry, meat or eggs; and one serving of plant-based protein foods.

To achieve optimal health, adults are encouraged to aim for approximately one gramme of protein per kilogramme of body weight daily, as per the Malaysian Recommended Nutrient Intake (RNI) of 2017.

This means an individual weighing 70kg should aim for an intake of 70g of protein per day.

Understanding protein sources

As mentioned earlier, protein is not solely sourced from animal-based foods, such as chicken, meat, eggs and fish.

Indeed, protein can also be obtained from plant-based protein foods such as legumes, nuts and soybean products, which are equally nutritious and beneficial for our body.

Hence, incorporating both animal- and plant-based proteins into our daily meals can provide a higher quality of protein to support overall health.

To help us make better dietary choices, let’s learn more about the different sources of protein:

> Animal protein

Fishes such as Indian mackerel (ikan kembung), salmon and herring are excellent sources of protein with lower levels of saturated fats compared to meat and poultry.

Additionally, they are rich in omega-3 fatty acids, which are essential for brain development in children.

Shellfish varieties like crabs, lobsters and shrimps offer lean protein with minimal saturated fats and calories, and are high in many micronutrients.

Meat and poultry are complete proteins that contain all the essential amino acids.

They are also high in minerals and vitamins.

The fat content may vary depending on the cuts, with examples of lean options including skinless chicken or turkey breast, and beef or pork tenderloin.

A cost-effective protein source, eggs provide excellent quality protein containing all the essential amino acids.

Additionally, egg yolks are rich source of polyunsaturated fatty acids, which are good fats.

> Plant-based protein

Legumes are generally low in fat, high in dietary fibre, and free from saturated fats and cholesterol.Soybean is considered as one of the best complete protein sources and can make a pretty delicious dish, such as this Szechuan mapo tofu. — Filepic

They are also a good source of B-group vitamins and contain phytochemicals and antioxidants.

However, they are incomplete proteins as they are low in some essential amino acids.

Examples of legumes are dhal, lentils, peas, chickpeas and peanuts.

Nuts are nutrient- and energy- dense foods that contain high amounts of protein, healthy fats, phytochemicals and antioxidants.

They are also rich in dietary fibre and various micronutrients.

Examples include almonds, pistachios, chestnuts and hazelnuts.

Soybean is considered as one of the best complete protein sources.

Soybean foods are widely consumed and available in various forms.

They are also rich in protein, dietary fibre, unsaturated fat, vitamins and minerals.

Examples of soybean foods are soymilk, tofu, tempeh and natto.

Increase your plant-based proteins

Here are some practical tips to boost your intake of plant-based proteins:

Add legumes to dishes
Try mixing plant-based proteins and animal proteins in the same dish.
For example, you can prepare stir-fry shrimps with added tofu or incorporate chickpeas into beef stew.
Include legumes daily
Aim to incorporate a serving of legumes every day as part of your daily protein intake.
For example, you can have lentil soup with bread for breakfast, instead of toast with kaya.
Have a variety of legume dishes
Prepare different legume dishes to keep your meals exciting and nutritious.
For example, you can have stir-fry tempeh one day and braised tofu the next.
Choose legumes or nuts as snacks
This is an easy way to increase your plant-based protein intake.
However, be mindful of portion sizes, especially with nuts, as they are high in calories.
For example, you can have steamed chickpeas, boiled peas/edamame, roasted almonds or chestnuts for a satisfying and nutritious snack.

Also, follow these simple cooking tips to ensure that you get the essential nutrients needed by your body, while avoiding excessive intake:

Choose skinless or lean cuts
Opt for skinless chicken or duck parts, and lean cuts of beef, lamb or pork, when buying meat or poultry.
Otherwise, you can also remove the skin or trim excess fat before cooking to reduce saturated fat intake from animal protein.
Include plant-based protein foods
Add plant-based protein foods to your grocery shopping list to diversify your protein options when cooking dishes.
Use healthier cooking methods
Cooking methods can also affect the quality of your protein intake.
Choose to cook by steaming, stewing, braising, boiling, poaching, grilling, roasting or air-frying.
Limit deep-frying and breading as these methods will cause the food to soak up more oil during cooking, hence adding more fat and calories to your intake.
Limit intake of organ meats
Organ meats such as the liver, spleen or kidney are nutritious, but also high in cholesterol and saturated fat.
Consume them in moderation to maintain a balanced diet.

When we have mixed rice for lunch, protein-based dishes are often the star of the meal.

However, most of us tend to choose chicken or meat as the primary protein source.

It is worth noting that dietary guidelines recommend including at least one serving of fish and one serving of plant-based protein as part of our daily protein intake.

This will ensure that we have a variety of protein sources in our diet.

Combining both animal and plant-based proteins in our diet will also provide higher-quality proteins for our body.

So go ahead and try some different protein-based dishes in your menu.

ByTan Ye Ting and Georgen , who are members of the Malaysian Dietitians’ Association (MDA). This article is contributed by Nutrition Month Malaysia (NMM) 2024, an annual community nutrition education initiative jointly organised by the Nutrition Society of Malaysia, MDA and the Malaysian Society of Body Composition. NMM’s annual Food-Fit-Fun Fair will be held in Pavilion Bukit Jalil, Kuala Lumpur, on May 22-26 (2024).