What Is Rice Bran Oil? How Is It Good For You?
Rice bran oil is the oil extracted from the rice husk or the hard outer brown layer of rice. Rice bran oil has a high smoke point (450o F) and is quite suitable for dishes involving high temperatures. The goodness of rice bran oil comes from its components. It contains y-oryzanol, a potent antioxidant, and other organic chemical compounds like tocopherols and tocotrienols, which have properties of vitamin E. Most of the benefits of this oil come from these compounds, which is what we will discuss now.
What Are The Benefits Of Rice Bran Oil?
1. Rice Bran Oil Boosts Heart Health
Also known as a heart-friendly oil, it can lower cholesterol levels – thanks to the optimum levels of oryzanol. In fact, this antioxidant reduces cholesterol absorption and increases cholesterol elimination. This oil also has the best combination of monounsaturated, polyunsaturated, and saturated fats amongst all vegetable oils. One Iranian study states that taking rice bran oil as part of a healthy diet can cut the risk of cardiovascular disease (1). In another interesting study, we find that it is rice bran oil, and not fiber, that has more effects on cholesterol reduction (2).
2. Can Be Beneficial For Diabetics
In one study, rice bran oil was found to lower blood sugar levels by as much as 30% (3). Certain sources even tout rice bran oil as the most nutritious food on the planet.
3. Aids Weight Loss
As it has the ability to lower cholesterol levels, rice bran oil may also aid weight loss (4). It is also rich in natural antioxidants (like oryzanol) that boost metabolism and contribute to healthy weight loss (5).
4. Treats Dark Spots
Using rice bran oil topically has its benefits (6). It evens out the skin tone and reduces dark spots. It also helps treat the puffiness around eyes.
5. Helps Treat Eczema
The moisturizing properties of rice bran oil may help treat dry skin and eczema (7). Other dry skin conditions like dermatitis, rosacea, and even rashes could also be treated with rice bran oil.
6. Treats Acne
The oil contains oleic and linoleic acids in a balanced ratio, and this can help treat acne. This is because acne-prone skin is usually deficient in linoleic acid. The oil also contains palmitic acid, another essential fatty acid for healthy skin.
7. Helps Delay Aging
This can be attributed to the presence of squalene in the oil, which tightens skin and boosts skin health. As a consequence, it slows down wrinkle formation and delays skin aging due to its natural moisturizing action.
8. Boosts Hair Growth
Rice bran oil contains inositol, a carbohydrate compound that prevents dandruff and reduces split ends. It also promotes hair health. The oil contains omega-3 and omega-6 fatty acids (though omega-3 is only in small amounts) that help prevent premature graying of hair. Studies show that linoleic acid and oryzanol also boost hair growth and strengthen your tresses (8). These are the ways rice bran oil can keep you healthier. But there is something else we need to know – the many other nutrients in the oil that do the job well.
What Is The Nutritional Profile Of Rice Bran Oil?
There are other ways you can use rice bran oil.
Any Other Uses Of Rice Bran Oil?
For Cooking
Rice bran oil is particularly effective in high-heat cooking, given it has a high smoke point. You can use it while stir-frying or sautéing. It also has a light flavor and a clean texture and doesn’t overpower the food.
For Making Soap
Another interesting use of rice bran oil is in the soapmaking process. It is made with a combination of rice bran oil and other oils, along with organic shea butter and sodium hydroxide. You also add distilled water. Sounds cool, doesn’t it? But wait – not everything is rosy about this oil. There is a shady side to it as well.
What Are The Side Effects of Rice Bran Oil?
Issues During Pregnancy And Breastfeeding
Though safe in normal amounts, we aren’t sure if the oil can be taken in larger amounts during pregnancy and breastfeeding. Hence, stay safe and take the oil in moderation after consulting your doctor.
Gastrointestinal Issues
In case you have digestive tract issues like ulcers, indigestion, or any other type of digestive issue, stay away from the oil. The fiber from the rice bran might block your digestive tract and cause complications. We are not sure if the same is the case with the oil as well. So, stay safe and avoid use. Is rice bran oil healthier than olive oil? Both rice bran and olive oils are healthy. Rice bran oil has a higher vitamin E content, while olive oil has a high vitamin K content (9), (10). Rice bran oil has a longer shelf life and is budget-friendly compared to olive oil. Which is best: sunflower oil or rice bran oil? While sunflower and rice bran oils are nutritious, their nutritional values differ. Rice bran oil is high in vitamin K and the antioxidant oryzanol compared to sunflower oil (9), (11), (12). This may make rice bran oil more effective in managing cholesterol levels and improving overall heart health.
