Is rice bran healthy. Rice Bran Oil: Health Benefits, Nutrition, and Potential Risks

09.07.202303.07.2023 by alexxlab

Is rice bran oil a healthy cooking option. What are the nutritional benefits of rice bran oil. How does rice bran oil impact cholesterol levels. Can rice bran oil help manage blood sugar. What are the potential risks of consuming rice bran oil.

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Understanding Rice Bran Oil: Composition and Extraction

Rice bran oil is derived from the outer layer of rice grains, known as the bran or husk. This oil has gained popularity in various cuisines, particularly in South and East Asian countries, due to its unique flavor profile and high smoke point, making it ideal for high-heat cooking methods.

The extraction process involves separating the bran from the rice grain and then using solvents or mechanical pressing to obtain the oil. This method ensures that the oil retains many of the beneficial compounds found in the rice bran itself.

Key Components of Rice Bran Oil

Gamma-oryzanol: A powerful antioxidant
Tocotrienols and tocopherols: Forms of vitamin E
Phytosterols: Plant compounds with cholesterol-lowering properties
Polyunsaturated and monounsaturated fatty acids

Nutritional Profile of Rice Bran Oil

Understanding the nutritional content of rice bran oil is crucial for evaluating its potential health benefits. Here’s a breakdown of the key nutrients found in one tablespoon (15 ml) of rice bran oil:

Calories: 120
Fat: 14 grams
Protein: 0 grams
Carbohydrates: 0 grams
Fiber: 0 grams
Sugar: 0 grams

Rice bran oil is particularly rich in vitamin E and vitamin K. It’s also an excellent source of poly- and mono-unsaturated fats, often referred to as “good fats” due to their potential health benefits.

How does the fatty acid profile of rice bran oil compare to other cooking oils?

Rice bran oil contains a balanced ratio of saturated, monounsaturated, and polyunsaturated fatty acids. Compared to some other common cooking oils:

It has less saturated fat than coconut oil
It contains more monounsaturated fat than corn oil
It has a higher smoke point than olive oil, making it more suitable for high-heat cooking

Health Benefits of Rice Bran Oil

Research has uncovered several potential health benefits associated with the consumption of rice bran oil. These benefits are largely attributed to its unique composition of nutrients and bioactive compounds.

Cholesterol Management

One of the most well-documented benefits of rice bran oil is its potential to improve cholesterol levels. Studies have shown that incorporating rice bran oil into the diet may help lower total cholesterol and LDL (low-density lipoprotein) cholesterol, often referred to as “bad” cholesterol.

The cholesterol-lowering effect of rice bran oil is believed to be due to its high concentration of plant sterols and gamma-oryzanol. These compounds may help reduce cholesterol absorption in the intestines and increase cholesterol excretion.

Blood Pressure Regulation

Research suggests that rice bran oil may have a positive impact on blood pressure. A study investigating the effects of a blend of rice bran oil and sesame oil found significant reductions in blood pressure among participants. This effect may be particularly beneficial when used in combination with antihypertensive medications.

Blood Sugar Management

For individuals with Type 2 Diabetes, rice bran oil shows promise in helping to manage blood sugar levels. A randomized study using a blend of 80% rice bran oil and 20% sesame oil demonstrated significant reductions in both fasting and postprandial glucose markers after just four weeks of use.

Oral Health

Interestingly, rice bran oil may contribute to improved oral health when used for oil pulling, a practice traditionally done with sesame oil. Research has found rice bran oil to be effective in reducing halitosis (bad breath), suggesting it could be a valuable addition to oral hygiene routines.

Potential Risks and Considerations

While rice bran oil offers numerous potential health benefits, it’s important to consider possible risks and use it judiciously.

Moderation is Key

Like all oils, rice bran oil is calorie-dense and should be consumed in moderation. Adhering to recommended serving sizes is crucial to maintain a balanced diet and avoid excessive calorie intake.

Storage Considerations

Unrefined rice bran oil may have a shorter shelf life compared to refined varieties. To preserve its quality and nutritional value, it’s best to store unrefined rice bran oil in the refrigerator.

Potential Interactions

Due to its potential to lower blood pressure, individuals with hypotension (low blood pressure) should consult their healthcare provider before incorporating rice bran oil into their diet. It may interact with blood pressure medications or exacerbate existing low blood pressure conditions.

Culinary Uses of Rice Bran Oil

Rice bran oil’s versatility in the kitchen makes it a valuable addition to any cook’s repertoire. Its high smoke point (approximately 450°F or 232°C) allows for various cooking methods without degrading the oil’s quality or producing harmful compounds.

Cooking Methods Suitable for Rice Bran Oil

Stir-frying
Deep-frying
Sautéing
Baking
Grilling

The oil’s mild flavor profile makes it an excellent choice for dishes where you don’t want the oil to overpower other ingredients. It’s particularly popular in Asian cuisines, where it’s used for everything from tempura to stir-fries.

How does rice bran oil compare to other cooking oils in terms of flavor?

Rice bran oil has a light, neutral taste that doesn’t significantly alter the flavor of foods. This characteristic sets it apart from oils like olive oil or coconut oil, which have distinct flavors that can influence the taste of the final dish. The neutral flavor of rice bran oil makes it versatile for various cuisines and cooking applications.

Rice Bran Oil in Skincare and Cosmetics

Beyond its culinary and nutritional applications, rice bran oil has found its way into the beauty and skincare industry. Its unique composition of vitamins, antioxidants, and fatty acids makes it a valuable ingredient in various cosmetic products.

Potential Skin Benefits

Moisturizing properties: The oil’s emollient nature helps hydrate and soften skin
Anti-aging effects: High vitamin E content may help combat free radicals and reduce signs of aging
Sun protection: Some studies suggest it may offer mild UV protection, though it should not replace dedicated sunscreen
Skin barrier support: The fatty acids in rice bran oil can help strengthen the skin’s natural barrier

Many skincare products, including moisturizers, serums, and hair care items, now incorporate rice bran oil as a key ingredient. Its gentle nature makes it suitable for various skin types, including sensitive skin.

Sustainability and Environmental Considerations

As consumers become increasingly conscious of the environmental impact of their food choices, it’s worth considering the sustainability aspects of rice bran oil production.

Byproduct Utilization

Rice bran oil is essentially a byproduct of rice milling. By utilizing the bran that would otherwise be discarded or used for animal feed, the production of rice bran oil represents an efficient use of resources. This aspect of its production aligns well with principles of circular economy and waste reduction.

Land Use Efficiency

Since rice bran oil is derived from an existing crop (rice), its production doesn’t require additional land use. This is in contrast to some other vegetable oils that require dedicated crop cultivation, potentially leading to deforestation or competition with food crops.

What are the potential environmental impacts of rice bran oil production?

While rice bran oil production itself is relatively sustainable, it’s important to consider the broader environmental impacts of rice cultivation. Rice farming can be water-intensive and may contribute to methane emissions. However, ongoing research and agricultural innovations are focusing on developing more sustainable rice farming practices, which would, in turn, improve the overall environmental footprint of rice bran oil.

Comparing Rice Bran Oil to Other Cooking Oils

To fully appreciate the unique properties of rice bran oil, it’s helpful to compare it with other common cooking oils. This comparison can aid in making informed decisions about which oil to use for different culinary applications and health considerations.

Rice Bran Oil vs. Olive Oil

Smoke Point: Rice bran oil has a higher smoke point (450°F) compared to olive oil (375-405°F), making it more suitable for high-heat cooking
Flavor: Rice bran oil has a more neutral flavor, while olive oil has a distinct taste that can impact dishes
Health Benefits: Both oils offer heart-healthy benefits, but olive oil is richer in monounsaturated fats

Rice Bran Oil vs. Coconut Oil

Fat Composition: Rice bran oil is lower in saturated fats compared to coconut oil
Culinary Uses: Coconut oil imparts a tropical flavor, while rice bran oil is neutral
Health Claims: Coconut oil is often touted for its medium-chain triglycerides (MCTs), while rice bran oil is known for its potential cholesterol-lowering effects

Rice Bran Oil vs. Canola Oil

Omega-3 Content: Canola oil is higher in omega-3 fatty acids
Versatility: Both oils are versatile for various cooking methods due to their neutral flavors and high smoke points
Production: Canola oil is more widely produced and often less expensive than rice bran oil

Understanding these comparisons can help consumers make informed choices based on their specific culinary needs and health goals. While rice bran oil offers unique benefits, it’s important to remember that a varied diet incorporating different types of healthy oils is often recommended for optimal nutrition.

Is Rice Bran Oil Good for You? Pros and Cons, Nutrition Information, and More

Written by WebMD Editorial Contributors

Reviewed by Christine Mikstas, RD, LD on November 18, 2022

In addition to lowering cholesterol and blood pressure, rice bran oil can be effective against high blood sugar for people with Type II Diabetes. In a randomized study, a blend of 80 % rice bran oil and 20 % sesame oil showed significant reduction in fasting and postprandial glucose markers (the amount of sugar in your blood after a meal) after 4 weeks.

Oral Health

Rice bran oil may give you better breath when used for oil pulling. Although the practice of oil pulling is traditionally done using sesame oil, rice bran oil was found to be effective in reducing halitosis (bad breath) when used.

Because rice bran oil has such potent ingredients, you should consult with your doctor before taking it or any other supplement. Consider the following risks associated with this oil before adding it to your diet:

Use in Moderation

Rice bran oil is a fat and should be used in moderation. Following the serving suggestions when using it should keep your consumption within a moderate range.

Shelf Life

If your rice bran oil is unrefined, it is best to store it in the refrigerator to preserve its shelf life.

Hypotension

Because rice bran oil may lower blood pressure, people with low blood pressure should speak with their healthcare provider before adding it to their diets.

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Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews

Overview

Rice bran comes from the outer layer of rice (Oryza sativa). Rice bran oil is popular as a “healthy oil” in Japan, Asia, and particularly India.

Rice bran oil contains substances that might decrease how much cholesterol the body absorbs. Rice bran might also decrease calcium absorption, which might help prevent certain types of kidney stones from forming.

People use rice bran for high cholesterol, diabetes, high blood pressure, athletic performance, and many other purposes, but there is no good scientific evidence to support many of these uses.

Don’t confuse rice bran with rice bran arabinoxylan compound, or other forms of bran such as oat bran and wheat bran.

Uses & Effectiveness ?

Possibly Effective for

High cholesterol. Taking rice bran or rice bran oil by mouth daily seems to somewhat reduce low-density lipoprotein (LDL or “bad”) cholesterol. It’s not clear if it affects other types of cholesterol.

Possibly Ineffective for

Colon cancer, rectal cancer. Eating dietary fiber, such as rice bran, doesn’t seem to reduce the risk of colon or rectal cancer.

There is interest in using rice bran for a number of other purposes, but there isn’t enough reliable information to say whether it might be helpful.

Side Effects

When taken by mouth: Rice bran is commonly consumed in foods. Rice bran and rice bran oil have been used safely in doses up to 30 grams daily for up to 5 years. Increasing the amount of bran in the diet can cause side effects such as gas and stomach discomfort during the first few weeks.

When applied to the skin: There isn’t enough reliable information to know if rice bran is safe or what the side effects might be.

Special Precautions and Warnings

When applied to the skin: There isn’t enough reliable information to know if rice bran is safe or what the side effects might be.

Pregnancy and breast-feeding: Rice bran is commonly consumed in foods. But there isn’t enough reliable information to know if it is safe to use in larger amounts as medicine. Stay on the safe side and stick to food amounts.

Children: Rice bran is possibly safe when used appropriately. It has been used in food for infants for up to 6 months with no side effects.

Gastrointestinal (GI) conditions: Don’t use rice bran if you have a digestive tract problem such as ulcers or other stomach disorders. The fiber in rice bran could block your digestive tract.

Interactions ?

We currently have no information for RICE BRAN overview.

Dosing

Rice bran has most often been used by adults in doses of 1-20 grams by mouth daily for up to 5 years. Speak with a healthcare provider to find out what dose might be best for a specific condition.

View References

CONDITIONS OF USE AND IMPORTANT INFORMATION: This information is meant to supplement, not replace advice from your doctor or healthcare provider and is not meant to cover all possible uses, precautions, interactions or adverse effects. This information may not fit your specific health circumstances. Never delay or disregard seeking professional medical advice from your doctor or other qualified health care provider because of something you have read on WebMD. You should always speak with your doctor or health care professional before you start, stop, or change any prescribed part of your health care plan or treatment and to determine what course of therapy is right for you.

This copyrighted material is provided by Natural Medicines Comprehensive Database Consumer Version. Information from this source is evidence-based and objective, and without commercial influence. For professional medical information on natural medicines, see Natural Medicines Comprehensive Database Professional Version.
© Therapeutic Research Faculty 2020.

Rice bran. Properties and benefits of rice bran

Properties of rice bran

Nutritional value and composition |
Vitamins |
Minerals

How much does rice bran cost (average price per 1 kg.)?

Moscow and Moscow region

300 rubles

In our time, many have begun to adhere to a healthy and balanced diet, which includes new products that were not in demand at all before, which include bran. At its core, bran is a production waste or the so-called recyclable, which is obtained in the process of processing grains of cereals. Depending on the initial raw material, bran is divided into several types, which differ in their appearance, useful and nutritional properties.

Currently, the following main types of bran can be found on sale: wheat, rye, oat, barley and rice bran. It is worth noting that many types of bran are used not only as a food product, but also as pet food. It is noteworthy that of all types of bran, rice bran is not very popular among domestic consumers.

This is probably due to the ignorance of buyers about the unique beneficial and nutritional properties of rice bran. A completely different situation has developed in Asian countries, where rice has been considered the main food product from time immemorial. It is not uncommon for connoisseurs of Asian culinary tradition to refer to rice as “Asian” bread. Therefore, it is not surprising that the inhabitants of Asian countries know and actively use the benefits of rice bran for their own benefit.

Benefits of rice bran

Rice bran is a fragment of the shells of rice grains that stand out with a pronounced aroma. Often in the composition of rice bran comes across not only the shell, but also parts of the grains, as well as the pericarp of the plant. The properties of rice bran are similar to other types of product. The benefits of rice bran lie in the composition of the product, which is enriched with a significant amount of useful compounds. For example, the chemical composition of rice bran contains vitamins B, E, K, and PP.

In addition, rice bran is enriched with iron, sodium, selenium, zinc, magnesium, choline and other substances important for human life. It is noteworthy that carbohydrates predominate in the composition of rice bran, which saturate the body with energy, which is necessary for normal human life.

Regular consumption of rice bran helps cleanse the human body of harmful compounds that penetrate from the environment, and also arise in the process of life. Doctors and nutritionists recommend regularly eating rice and other types of bran for everyone without exception.

Rice bran will be of particular benefit to people who suffer from various types of diseases of the gastrointestinal tract, pancreas, as well as the liver and kidneys. Rice bran also helps in the prevention and treatment of atherosclerosis, diabetes and allergies. Rice bran occupies a special place in a therapeutic diet, the product helps to support the body and saturate it with important biologically active compounds, as well as vitamins.

Rice bran calories 316 kcal

Energy value of rice bran (Proportion of proteins, fats, carbohydrates – bzhu):

Protein: 13.35 g (~53 kcal)
Fat: 20.85 g (~188 kcal)
Carbohydrates: 28.9 g (~116 kcal)

Energy Ratio (b|g|s): 17%|59% |37%

Rice bran recipes

Rice porridge with chicken and vegetables

Rice soup with chicken

Rice porridge with apples and raisins

Chicken thighs with rice and vermicelli

Product proportions. How many grams?

in 1 teaspoon 3 grams
in 1 tablespoon 12 grams
in 1 cup 118 grams

0007 4.171 g

Mono- and disaccharides

0.9 g

Water

6.13 g

Ash

9.98 g

Dietary fiber

21 g

Vitamins

Vitamin B1 (B1)

2. 753 mg

Vitamin B2 (B2)

0.284 mg 5)

7.39 mg

Vitamin B6 (B6)

4.07 mg

Vitamin B9 (B9)

63 mcg

Vitamin E (TE) (E (TE))

4.92 mg

Vitamin K (K)

1.9 mcg

Vitamin PP (PP)

33.995 mg

Choline

32.2 mg

Minerals

Iron (Fe)

18.54 mg

Zinc (Zn)

6.04 mg

Copper (Cu)

728 mg

Manganese ( Mn)

14.21 mg

Selenium (Se)

15.6 µg

Phosphorus (P)

1677 mg

Potassium (K)

1485 mg

Sodium (Na)

5 mg )

781 mg

Calcium (Ca)

57 mg

Analogs and similar products

Basmati rice

Boiled Rice

Rice Flakes

Wild Rice (Black Rice)

Rice bran: useful properties and harm

Rice bran (grain shell) is a waste of flour milling. In the process of grain processing, this product is obtained with different degrees of grinding. In particular, there are two types of bran resulting from grinding: large (coarse) and small (thin).

In Europe, the product, as a valuable food supplement, either gained popularity or was completely excluded from the diet. Despite the fact that bran is rich in protein and other beneficial minerals, many nutritionists have categorically rejected the benefits of this product.

So what is this – rice crop waste? What is more in them: benefit or harm to the body?

Content:

What is rice bran and how rich is it?
Product benefits
Use of rice waste in diets

Mask for sensitive skin

Possible harms and contraindications
Output

What is rice bran and how rich is it?

Rice bran is, in fact, the husk (husk) that appears during the rice cleaning process. The popularity of the product and its use in low-calorie diets raises a logical question about its benefits or possible harm.

In order to draw a reasonable conclusion, it is necessary to consider the chemical composition of the bran. Laboratory studies show that rice husk contains:

Water.
Proteins.
Fats.
Carbohydrates.
Sugars.
Coarse dietary fiber.
Thiamine (B ₁).
Riboflavin (B ₂).
Niacin (B ₃).
Pantothenic acid (B ₅ ).
Pyridoxine (B ₆ ).
Folic acid (B ₉).
Tocopherol (vitamin E).
Vitamin K.
Calcium.
Iron.
Magnesium.
Phosphorus.
Potassium.
Zinc.
Inositol.
Choline.

Calorie content of rice husk is 310-320 Kcal per 100 g of product .

Benefits of the product

Rice bran does not belong to the category of products that saturate the body with energy. But, due to their chemical composition, they have the following therapeutic and prophylactic effect:

Reduce the need for food , eliminate the feeling of hunger, creating the illusion of satiety.
Regulate and stabilize the body’s production of insulin .
Enrich the intestinal microflora with biologically active elements .
Stimulates intestinal permeability , freeing it from decay products, toxins and toxins.
Act as natural sorbents.
Improve the quality of bile and stimulate its outflow.
Promote the removal of cholesterol from the body.
Contribute to the acceleration of lipid metabolism.
Positively affect the production of enzymes necessary for metabolism .
Strengthen the functions of the liver and kidneys, reducing the load on these organs.
Cleanse blood vessels and improve blood circulation.
Reduce the risk of cardiovascular disease, atherosclerosis.
Promotes weight loss.

The use of rice waste in diets

Given that bran cannot be an independent product, they are added in small quantities to bakery products, side dishes and salads. It is allowed to use a product previously soaked in fermented milk products (kefir, yogurt, acidophilus).

Extruded (granulated) bran is good to use with hot first courses (soups, borscht, broths). It is perfectly acceptable to use them dry, washed down with tea, compote or jelly.

The only important condition is the observance of the daily intake. A liquid taken at the same time as rice husks will serve well. Swollen bran will become a good natural sorbent that cleanses the body.

Rice grain cleaning product can be safely called budget but very intense “beauty product”. Leading cosmetic companies of the planet use it in the production of their products.

Without an expensive face cleanser, rice bran can be used successfully. Lightly moistened with warm water, they will cleanse the epidermis, acting as a gentle scrub.

This skin cleansing process has its advantages. It not only does not dry the skin, but also softens it, providing a nourishing effect. No wonder in ancient times, when soap was inaccessible to many segments of the population, rice husks were used for bathing.

Powdered bran can be used as a nourishing mask for dry or problematic skin.

Mask for sensitive skin

To do this, a small amount of ground product must be diluted with warm water, milk or any fermented milk product.

The resulting mass should be evenly spread in a thin layer on the previously cleansed face and left for 15-20 minutes . At the end of this time, the mask must be washed off with lukewarm water, thoroughly blot the moisture with a napkin and lubricate the skin with a moisturizer.

Potential harms and contraindications

Rice bran is often used as a food supplement to cleanse the intestines. In addition, the product is often included in the diet of low-calorie diets focused on the process of losing weight.

However, when carrying out medical procedures and compiling a weight loss menu, it should be borne in mind that rice husks can cause an undesirable (side) effect. The action of the product will be negative in the following cases:

Individual intolerance to the component.
Violation of the rules and conditions of admission.
Failure of the functions of the digestive system.
Chronic pancreatitis in the acute phase.
Colitis.
Diarrhea.
Hemorrhoids.
A course of drug treatment.

You should not pay attention to the fact that when taking rice bran, you must not exceed the consumption rate. The negative consequences in this case will not be slow to affect your well-being.