Rice Bran Oil: Nutritional Value, Health Benefits and Side Effects

Rice bran oil is a type of vegetable oil that is extracted from either the brown layer or husk of rice. It is used widely as a cooking oil in several Asian countries, such as India, China, Japan, Thailand, and Taiwan, because of its non-sticky and non-greasy properties, as well as its prolonged shelf-life and high smoking point.

Rice bran has sweet and nutty flavor notes. It is almost free from trans-fats and contains antioxidants such as squalene, tocopherols, tocotrienols, etc. It is loaded with unsaturated fatty acids like monosaturated fatty acids and polyunsaturated fatty acids that help lower LDL ‘Bad’ cholesterol and increase HDL ‘Good’ cholesterol.  

Health Benefits of Rice Bran Oil:

1. Improves Cholesterol- Rice bran oil is rich in the antioxidant oryzanol which reduces the absorption of bad cholesterol like LDL or VLDL. This oil is also low in saturated fats and that improves blood cholesterol levels.

2. Lowers Blood Pressure Levels- According to a research paper published by American Heart Association in 2012, rice bran oil can reduce high blood pressure and even cause a significant drop in blood sugar levels. People with high blood pressure are advised to replace their cooking oil with rice bran oil when they are consuming hypertensive medications.

3. Combats bad breath- Applying rice bran oil to the teeth and gums kills bacteria and improves dental hygiene. Other than killing harmful bacteria, rice bran oil is also effective in preventing cavities, reducing inflammation, and promoting gum health, and all of this collectively combats bad breath.

4. Improves Heart Health- Our body needs to receive fatty acids in the right proportions. Rice bran oil contains zero trans-fats and is rich in monosaturated fatty acids which increase cholesterol elimination and decrease cholesterol absorption. Therefore, consuming a healthy quantity of rice bran oil reduces overall cholesterol levels which is beneficial for the heart. Furthermore, it also improves overall cardiovascular health.

• Reduce post-menopause symptoms- According to several studies, menopausal women who replaced their normal cooking oil with rice bran oil reported a reduction in hot flashes, sweating, and irritability.

• Improves skin- Rice bran oil is rich in antioxidants such as squalene and tocotrienols which are similar to the skin’s natural oils and are easily absorbed by the skin. It has several possible benefits for the skin, such as repairing the harmful effects of UV rays, reducing inflammation and acne, and can even improve the elasticity of the skin.

Side Effects of Rice Bran Oil:

Make sure that you are not allergic to rice brain oil before using it on your skin or ingesting it. Overconsumption of rice bran oil can lead to several side effects. Some of the most common side effects of rice bran oil include-

1. Overconsumption of rice bran oil can cause flatulence, gas, unpredictable bowel movements, and stomach discomfort.

2. If you suffer from gastrointestinal issues then you should not consume rice bran oil because it can cause adhesions and intestinal ulcers. Plus, it can block the digestive tract, slow the digestive process, and cause intestinal disorders.

3. Old or infested rice bran oil can cause irritation and redness to the skin when applied on the skin.

4. Rice bran oil lowers the amount of calcium disposition in the body. This can be harmful and even possibly dangerous for people who suffer from calcium deficiencies or osteoporosis.

Rice bran oil is an edible cooking oil that is rich in antioxidants, vitamins, and monosaturated fatty acids. It has several health benefits. For instance, rice bran oil reduces bad cholesterol, improves blood sugar levels and blood pressure, improves cardiovascular health, and even bad breath. It even has several uses outside of the kitchen and even benefits our skin and hair. However, you must take precautions before trying rice bran oil because it can cause several digestive problems along with allergic reactions.