Is Rice Bran Oil Good for You, and Is It Better Than Olive Oil?

Rice bran oil is an edible vegetable oil with multiple culinary uses. Rice bran oil is more versatile and heat-stable than olive oil and it has higher antioxidant content.

Rice bran oil is an edible vegetable oil with multiple culinary uses. It has a unique taste and is rich in nutrients like good fats and antioxidants. Research shows that cooking with rice bran oil is good for your health.

Here’s more on rice bran oil nutrition and whether it is better than olive oil for cooking. 

Rice bran oil is cooking oil made from rice grain husks or bran. Rice bran is the byproduct of rice polishing or milling. It is then processed to produce edible oil. Rice bran oil is extracted by distilling it in liquid or mechanical cold pressing.

Rice bran oil is popular in cooking because it has a high smoking point. You can use it for high-heat cooking. It is commonly used in South and East Asian cuisine for stir-frying and deep frying. It has gained popularity because of its mild and nutty flavor, cooking quality, and long shelf life. Studies also show that it is rich in nutrients and has several health benefits.

Both rice bran oil and olive oil are healthy for you. But rice bran oil has more antioxidant activity than olive oil because of its high vitamin E content. Also, rice bran oil has more polyunsaturated fats, whereas olive oil has more monounsaturated fats. 

Compared to olive oil, rice bran oil is more versatile and heat-stable. You can use it for cooking dishes at high temperatures, including deep frying. It has a higher smoking point at about 450 degrees Fahrenheit than olive oil, which smokes at about 360 degrees Fahrenheit. Its high smoking point prevents unsaturated fats from breaking down, allowing them to retain their nutritional value. Olive oil can’t withstand high temperatures and breaks down easily, losing its nutritional properties.

Rice bran oil has a better cooking quality and can be stored for more time than olive oil. 

Here’s a breakdown of the nutrients in rice bran oil vs. olive oil.

Nutrients in rice bran oil

One tablespoon or 13.6 grams of rice bran oil contains:

• 120 calories
• 0 grams of protein
• 13.6 grams of fats
• 0 grams carbohydrates
• 0 grams fiber
• 0 grams sugar
• 0.01 milligrams of iron
• 4.39 milligrams of vitamin E
• 3.36 micrograms of vitamin K

It also contains 5.34 grams of monounsaturated fats and 4.76 grams of polyunsaturated fats. Rice bran oil contains gamma oryzanol, a natural antioxidant.

Nutrients in olive oil

One tablespoon or 14 grams of olive oil has:

• 124 calories
• 14 grams of fat
• 0 grams of protein
• 0 grams carbohydrates
• 0 grams fiber
• 0 grams sugar
• 0.14 milligrams of calcium
• 0.078 milligrams of iron
• 0.28 milligrams of sodium
• 0.14 milligrams of potassium
• 2.01 milligrams of vitamin E
• 8.43 micrograms of vitamin K

Rice bran oil has the following health benefits:

Reduces oxidative damage

Oxidative damage occurs when there is a build-up of harmful molecules called free radicals in your body. It can cause cell aging and damage and lead to chronic illnesses. Antioxidants are bioactive compounds that can destroy free radicals and protect your body against oxidative damage. Rice bran oil is rich in vitamin E and gamma oryzanol. Oil made from the husk of red rice is also rich in another antioxidant called beta-carotene. Studies show that these bioactive molecules hunt free radicals and protect your body.

Boosts immunity

Research shows that rice bran oil improves immune function in disease conditions. It contains immune system-boosting substances like phytosterols, antioxidants like gamma oryzanol, omega fatty acids, phytonutrients, and minerals. Having food prepared with rice bran oil can protect your body against diseases and infections.

Prevents inflammation and allergies

Inflammation can cause diseases like heart problems, cancer, and diabetes. Reports suggest that rice bran oil has anti-inflammatory properties due to its potent bioactive compounds, including gamma oryzanol and ferulic acid. Studies in mice show that rice bran oil gives cells energy and reduces inflammatory molecules. 

Ferulic acid and gamma oryzanol also have anti-allergic properties. They stop the molecules that trigger inflammatory responses and stimulate immune cells to prevent allergy. 

Slows down cancer growth

Inflammation and oxidative damage can affect your cells and trigger cancerous growth. Foods like rice bran have antioxidants and anti-inflammatory properties, which are ideal for cancer prevention. Ferulic acid, gamma oryzanol, and vitamin E present in rice bran oil show strong antioxidant activity against cancer-causing free radicals. Evidence suggests that these plant nutrients can slow down and prevent the growth of stomach, colon, breast, prostate, and blood cancers.

Reduces blood sugar levels

Rice bran oil can help manage diabetes by regulating certain proteins that affect your blood sugar. Research has revealed that rice bran extracts decrease the activity of enzymes like alpha-amylase, which increase blood sugar levels. Rice bran extracts also promote the uptake and storage of sugar by fat cells, reducing blood glucose levels. These extracts show insulin-like effects. Rice bran oil can thus be a functional food for diabetes control. 

Reduces cholesterol and prevents heart problems

Several studies have reported that the phytosterols, gamma oryzanol, and tocotrienols in rice bran oil have cholesterol-reducing effects. They reduce the absorption of cholesterol in the body. Consuming gamma oryzanol-rich rice bran oil can also help reduce blood pressure and prevent heart disease and cholesterol build-up in blood vessels.

Protects the liver

Research in mice revealed that rice bran oil consumption promotes liver-protecting effects. Gamma oryzanol, ferulic acid, and other antioxidant compounds defend the liver against injury and damage caused by alcohol consumption. 

You can easily add rice bran oil to your diet. You can use it for sautéing, grilling, stir-frying, pan-frying, and deep-frying food. Rice bran oil’s nutty and earthy flavor also lends a unique taste to salads, soups, and marinades. You can blend it with other oils like olive oil or canola oil. You can also substitute it for your regular cooking oil to reap its health benefits.