Rice Bran Oil: Uses, Benefits, Side Effects By Dr. Smita Barode
By Dr Smita Barode +2 more
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Table of Contents
Homemade food is considered the path to nourishment and holistic health. The key to a healthy home-cooked meal is the right choice of cooking oil. Rice bran oil is a vegetable oil and a by-product of rice bran. It has been gaining popularity as a premium edible oil in Asian countries like India, China, Japan, Thailand and Taiwan. This wonder oil might become a boon for better cooking due to its unique properties like prolonged shelf life, high smoke (burning) point, less greasy and less oily, along with enhancing the flavour of food. In Japan, it is called ‘Heart Oil’ whereas, in western countries, it is a ‘Functional Food’ or ‘Health Food’. It contains a heart-friendly phytochemical, oryzanol, making it an ideal cooking oil.1,2 Let us learn about rice bran oil health benefits, properties, side effects and more.
Did you know?
Rice bran oil is a pale yellow, odourless, nutty-flavoured oil with a sweet taste. It is free from trans-fat and contains antioxidants like γ-oryzanol, tocotrienols, squalene, tocopherols, etc. The nutrient value of rice bran oil is as follows:
Rice bran oil has gained a status as a ‘heart-healthy oil’. It has been categorised as healthy edible oil, possibly due to its following health-benefiting properties.2
Rice bran oil has a very well-balanced fatty acid profile that is recommended by prestigious organisations like the World Health Organization, the National Institute of Nutrition, the Indian Council of Medical Research, and the American Heart Association.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Rice bran oil may have several advantages due to bioactive antioxidants, which may benefit our health.2 A few of rice bran oil nutritional benefits are described below:
Rice bran oil may have cholesterol-lowering properties due to its unique components, such as γ-oryzanol, tocotrienols, and mono and poly-unsaturated fatty acids. These bioactive components may be responsible for reducing bad cholesterol levels by increasing bile excretion. Rice bran oil bioactives may also reduce fats and lipids and increase good cholesterol levels (high-density lipoproteins). This may create a balance between good and bad cholesterol, which might be important for good health.1,2 However, more studies are needed to suggest the benefits of rice bran oil for human health.
Rice bran oil may have blood sugar-lowering properties. Rice bran oil, combined with sesame oil used as cooking oil, might reduce the pre- and post-meal plasma glucose levels in type 2 diabetic patients. These anti-diabetic properties of rice bran oil might be due to the high amount of γ-oryzanol. It might stimulate insulin production in the body and regulate blood glucose levels by activating liver enzymes, lowering blood glucose levels.2,4 However, diabetes is a serious condition; therefore, getting a proper diagnosis and treatment is necessary. So, kindly do not rely on rice bran oil for managing your sugar levels.
The skin benefits of rice bran oil may be associated with squalene and tocotrienols. These antioxidants may be similar to the skin’s natural oils, which may be easily absorbed into the skin, retaining its moisture. Rice bran oil may also have anti-inflammatory action, which might help skin repair against the harmful effects of UV rays.1,2 Hence, rice bran oil might be used in sunscreens, however, take medical consultations and do not self-medicate.
Rice bran oil may have antioxidant properties due to the phytochemical γ-oryzanol. Antioxidants may help enhance body immunity and combat various diseases. These antioxidants may also fight cancer-causing free radicals in the body, thus, reducing cancer risk. Besides, rice bran oil may be effective for weight loss as it contains oleic acid and linoleic acid, which may help lose weight and manage obesity. In addition, vitamin E of rice bran oil may help enhance brain functioning and balance the endocrine hormones.1,2 However, further research is needed to study the antioxidant nature of rice bran oil.
Though studies show the benefits of rice bran oil in various conditions, these are insufficient, and there is a necessity for further studies to develop the true scope of the benefits of rice bran oil on human health. In addition, each person may respond differently to these herbs. Therefore, it is essential to consult a physician before using rice bran oil for any medical condition.
Did you know that rice bran oil (RBO) is not just delicious but also packed with benefits? One fascinating fact is that RBO contains Vitamin E, which might not only improve neurological functioning but may also help to balance endocrine hormones.
Dr. Rajeev Singh, BAMS
Food cooked in rice bran oil may be less oily with a better taste and flavour.2 You may use rice bran oil:
People should consult a qualified doctor before using rice bran oil in large quantities. Further, we recommend not to replace or discontinue any ongoing treatment of modern medications with any ayurvedic or herbal preparations of rice bran oil without taking the medical advice of a doctor. They will guide you with its form and dosage per your health condition.
Gamma oryzanol, found in rice bran oil, has shown impressive results in reducing thyroid-stimulating hormone (TSH) levels in patients with hypothyroidism. Additionally, it has been dicovered that gamma oryzanol might be effective in alleviating women’s menopausal issues.
Dr. Smita Barode, B.A.M.S, M.S.
Increasing the amount of rice bran oil in a diet may cause certain side effects.1 The side effects of rice bran oil may include:
Therefore, you should not use rice bran oil to self-medicate on your own. It is essential to take a doctor’s advice and have it only if recommended.
Rice bran oil (RBO) has a unique property that sets it apart from other oils. It creates fewer polymers, which means it is less greasy compared to other oils. This not only contributes to a better flavour in your dishes but also makes clean-up easier. Additionally, RBO has the advantage of being absorbed less when used in cooking, and still providing enhanced flavour.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Various toxicological studies found that when used in moderation, rice bran oil might be a safe alternative to edible oil.2 However, the following precautions must be considered:
If you’re looking for a natural and easy way to freshen your breath, rice bran oil might be your saviour! In a study, it was found that using rice bran oil for oil pulling could be effective in reducing bad breath, also known as halitosis.
Dr. Ashok Pal, BAMS
Rice bran oil contains γ-oryzanol, which might positively interact with certain drugs resulting in herb-drug interaction.
However, consult with your doctor before using rice bran oil. They will direct you to the better way to have it. Do not self-medicate.
The usage of rice bran oil may have increased due to its unique properties, like its less greasy and oily nature. The prolonged shelf life and high smoke point might enhance the taste and flavour of food.1,2
Rice bran oil is enriched with γ-oryzanol, tocotrienols and unsaturated fatty acids. Therefore, it may help reduce bad cholesterol, fats and lipids and increase good cholesterol levels. This effect might balance the good-to-bad cholesterol ratio eliminating heart problems.1,2 However, take a professional opinion in case of hypercholesterolaemia and do not self-medicate.
The benefits of rice bran oil for the skin might be due to bioactive compounds like squalene and tocotrienols. Rice bran oil may be used in creams and gels due to its anti-inflammatory and skin-conditioning properties. It might make the skin smooth and soft and be used as sunscreen against the harmful effects of UV rays.1.2
When consumed in high amounts, the side effects of rice bran oil might be harmful to health. Rice bran oil contains omega-6-fatty acids that may cause cancer. In addition, it might lower blood calcium levels. It might also cause flatulence, gas, and stomach discomfort.1,2 Therefore, to avoid such side effects, take your doctor’s advice and use it only if recommended.
Rice bran oil has vitamins like vitamin E and vitamin K.3
1. Nayik G, Majid I, Gull A, Muzaffar K. Rice bran oil, the Future Edible Oil of India: A mini Review. J Rice Res. 2015;3(4):1–3. Available from: https://www.researchgate.net/publication/282356727_Rice_bran_oil_the_Future_Edible_Oil_of_India_A_mini_Review
2. Ali A, Devarajan S. Nutritional and health benefits of rice bran oil. Manickavasagan Annamalai, Santhakumar Chandini, Venkatachalapathy N., editors. Brown Rice. Springer International Publishing; 2017. 135–158 p. Available from: https://www.researchgate.net/publication/319238327_Nutritional_and_Health_Benefits_of_Rice_Bran_Oil
3. Food Data Central. Oil, rice bran [Internet]. U.S. Department of Agriculture. 2019 [cited 2022 Oct 13]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171013/nutrients
4. Sapwarobol S, Saphyakhajorn W, Astina J. Biological Functions and Activities of Rice Bran as a Functional Ingredient: A Review. Nutr Metab Insights. 2021;14:1–11. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8655829/pdf/10.1177_11786388211058559.pdf
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