How This Helps

Useful for: CVD, Diabetes, Protein-rich, Healthy fats

This dish is a perfect combination of lean protein, low GI carbohydrates, and healthy fats. Fish is known to be one of the healthiest foods in the world. It is the best source of omega-3 fatty acids that are a type of healthy fats that reduces the risk of heart disease. It is an excellent source of lean protein with the best quality amino acids essential to meet the requirements of the body. Brown rice is a great form of whole grains that are loaded with fiber and B-group vitamins. 

Calories – 198 kcal
Protein – 19.7g
Carbohydrates – 24.1g
Fat – 2.3g
Total Dietary Fiber – 2.0g

Instructions

Key Ingredients: 

Fish, Brown rice
Brown rice fish pulav dish is a nutritious Indian delicacy typically eaten for lunch or dinner. Check out the link below for the recipe. You can use any type of fish in place of the one used in this recipe. 



Science and Research

1 serving (1 cup) provides about 198kcal, 19.7g of protein and 2g of dietary fiber.

American Heart Association recommends to eat fish at least 2 times a week and has confirmed evidences of the protective role of fish on improving heart function, reducing the risk of heart attacks, lowering the elevated levels of triglycerides, bad cholesterol, blood pressure and many more. Another chief ingredient in the dish is brown rice.

A study at Harvard School of Public Health has proven to reduce the risk of diabetes just by replacing the staple white rice with brown rice. It quotes a study where brown rice is proven to be nutritionally superior to white rice with a richer fiber, vitamin and mineral content. This richer fiber, vitamin and mineral content in brown rice is what makes it lower the risk of diabetes by help maintaining blood sugar levels.

circ.ahajournals.org/content/106/21/2747.full
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.V1utSvl97IV
https://www.hsph.harvard.edu/news/press-releases/white-rice-brown-rice-whole-grains-diabetes/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3024208/

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