Is Rice Bran Oil ‘Healthy?’
Recently we’ve been taking a look at some of the cooking oils available in supermarkets and health food stores. Some of these oils have been pretty well known. However, rice bran oil is one which is relatively new to me, and I actually had an extremely difficult time finding sound information about it.
What is rice bran oil?
Well, it is the oil extracted from the germ and inner husk of the rice. It has a very mild and clean flavour, making it suitable for a range of different dishes. It is notable for its high smoke point of 250°C, and also for its zero trans fat content. In terms of the touted health benefits, it is a source of the antioxidant vitamin E, and contains the plant sterol oryzanol, which is thought to help lower LDL cholesterol levels.
What about the fat content of rice bran oil?
It contains roughly:
- 47% monounsaturated fatty acids
- 33% polyunsaturated fatty acids
- 20% saturated fatty acids
If we take an even closer look at this oil, we find that it has very little omega-3 fatty acids (unlike canola oil), and is reasonably high in omega-6 fatty acids. Why does this matter? Well, olive oil is also low in omega-3s, however it is much higher in monounsaturated fats than rice bran oil - a source of monounsaturated fat should be our first choice, where possible.
That said however, if you do occasionally deep-fry foods, rice bran oil is perhaps one of the best options. The high smoking point means that it can withstand hot cooking temperatures, without degrading as quickly as some other oils on the market.
Would I recommend it’s use?
Well, that depends on what I’m using it for! Olive oil is the superior oil in my opinion, in addition to what I’ve said above, it also has a lower saturated fat content than rice bran oil.
Also, generally speaking our diets are already reasonably high in polyunsaturated fat, while some of these fats are essential to the body, too much is not healthy, and therefore it may be wise to reduce the consumption of any oil, which is higher in polyunsaturated fats (i.e. rice bran oil).
Unfortunately, once again, the answer is not black or white - but it’s somewhere muddled in the middle, and open to personal interpretation.
What are your thoughts? Do you use rice bran oil?
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Nov 3, 2007
Did you know that rice oil has more antioxidants and vitamin E than olive oil. Plus, rice oil has gamma-oryzanol which is a more powerful antioxidant than vitamin E which is not found in any other oil.
Nov 5, 2007
Griffin - many thanks for your comment. Yes I’m aware that it’s a source of antioxidants, I’ve also read that rice bran oil reduces LDL cholesterol without reducing beneficial HDL - it is thought that oryzanol is the key element here.
Here are two interesting studies on the subject:
http://www.ajcn.org/cgi/content/abstract/72/6/1510
http://atvb.ahajournals.org/cgi/content/abstract/14/4/549
Do you use rice bran oil yourself?
Feb 12, 2008
Rice Bran Oil is a suburb cooking, salad and baking oil. There is a lot of info on the internet on the health benefits. I just like using it to cook at high temperatures. I have been using rice oil for 3 years now and my cholesterol is now lower.
Feb 14, 2008
Hi CD - thanks for your feedback. Great to hear that your cholesterol is now lower. Have you made many other changes to your diet apart from Rice Bran Oil?
Feb 21, 2008
Hi Melanie, yes the other change I made was I increased my excercise. I am careful about what I eat however, I eat meat, cheese etc-I follow the Fat Flush plan which is like Atkins and I can keep my weight in check.
Feb 21, 2008
Hi CD,
Increasing your exercise levels is definitely a beneficial step - well done on that!
I assume the Fat Flush plan is the one in three defined parts, designed to detoxify the body and kick start the metabolism. My concern with this plan would be the very low calorie intake which is recommended, and the possibility that it gives way to yo-yo dieting.
Anyway, that’s just my sixpence!!