Oops, durian season is almost over, but it is not too late to share some spiky truth about this spiky fruit – durian.  Although the season is almost over, there are still a lot of durian stalls along the roadsides. Surely, for durian lovers, it is very hard to just watch and see, the desire to stop and taste is irresistible.

榴莲季节快结束了，我们今天就对这带有尖刺的热带水果——榴莲，来分享一些尖刻的真相。虽然榴莲季节快结束了，但是路边还是可以看到很多榴莲档口。当然，对于榴莲爱好者来说，光看不吃和停止品尝的欲望是非常困难的。

But before you stop at any durian stalls, would you spare some of your time to read and digest the truth behind the king of fruits – the Durian.

但是，在您停留在任何榴莲档口前，您是否会花些时间阅读及消化这万国之王——榴莲背后的真相。

Do you ever wonder why durian got the title “King”? It is because durian has a lot of nutrients that benefit us. Yes, durian is a highly nutritious fruit, but only when eaten in moderation.

您有想过为何榴莲被冠名“万国之王”吗？这是因为榴莲含有很多对我们有益的营养素。没错，榴莲是营养丰富的水果，但是要适量食用。

Durians contain a lot of vitamins and minerals that are beneficial to our health. Durians are naturally rich in potassium, dietary fibre, iron, vitamin C, and vitamin B complex. The king of fruits is thus excellent for improving muscle strength, bowel movements and skin health.

榴莲富含大量对我们健康有益的维生素和矿物质。榴莲富含天然的钾、膳食纤维、铁质、维生素C及维生素B复合物。因此，它适合改善肌肉力量、排便及健康皮肤。

Have you heard about people claiming that durian makes your blood cholesterol high? The truth is durian has no cholesterol at all. Cholesterol is only found in living animals, zero in plant. In fact, durians contain high levels of monounsaturated fats, which have been shown to lower your levels of LDL (low-density lipoprotein) cholesterol.

您是否听过别人声称吃榴莲会导致血液胆固醇升高？真相就是，榴莲根本没有胆固醇。胆固醇仅存在于活体动物中，在植物中为零。事实上，榴莲含有高水平的单不饱和脂肪，而这单不饱和脂肪已经证明可以降低LDL（低密度脂蛋白）胆固醇的水平。

Unfortunately, durian is an energy-dense fruit, they are high in calories and carbohydrates and thus must be consumed with moderation. Eating a lot of durians may cause your pants size to increase. A durian can have anywhere from 885 calories to 1,500 calories depending on its size.  Individuals with diabetes need to limit their consumption of durians as the fruit has high sugar content. Every 100g of durian (about 3 medium seeds) have more than 30g of carbohydrate. The fruit can lead to a spike in blood sugar levels and complicate health issues. Thus, people with diabetes should limit the intake of durian to 1-2 seeds as a serve of fruit. 

很不幸的，榴莲是一种能量密集的水果。它含有高卡路里和碳水化合物，因此必须适量食用。食用大量的榴莲可能会导致肥胖。根据其大小，榴莲可含有885至1500卡路里的热量。糖尿病患者需要限制食用榴莲，因为它的含糖量高。每100克的榴莲（约3粒中等种子）含有超过30克的碳水化合物，可导致血糖水平飙升。因此，糖尿病患者应将榴莲的摄入量限制为1-2粒种子为佳。

In conclusion, durian is indeed a nutritious fruit, but always remember that portion size is the key to better waistline and health outcomes. Eating 2-3 seeds of durian at one sitting is enough, but because durians can become so addictive, people tend to eat more than they should. So, always be mindful about the quantity you consume.

总而言之，榴莲确实是一种营养丰富的水果，但切记，份量是改善腰围及保持健康的关键。一次吃2-3粒榴莲种子就已经足够了，但是因为榴莲可以使人上瘾，人们往往会吃得比他们想要的多。因此，人们应适量食用。