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Brown Rice Fish Pulav For Diabetes

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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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