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Overview

Benefits of Rice Bran Oil And Its Side Effects

Rice bran oil is one of the healthiest choices available in cooking oils. It has an ideal balance of polyunsaturated and monounsaturated fats making it ideal for a healthy heart. It has been found to be useful for skin. The Vitamin E content in rice bran oil helps keep your skin soft, supple and wrinkle free. Vitamin E also boosts immunity. Rice bran oil helps keep your weight under check and calms allergic reactions in the body.

Benefits of Rice Bran Oil And Its Side Effects

Table of Content

Rice Bran Oil
Nutritional Value of Rice Bran Oil
Health Benefits of Rice Bran Oil
Helps reduce irritating menopause symptoms
Promotes healthy heart
Prevents cancer
Keeps skin soft
Enhances level of Vitamin E in the body
Prevents allergies
Helps reduce weight
Boosts immunity
Contains good fats
Reduces formation of kidney stones
Provides nutrition
Good taste
Uses of Rice Bran Oil
Side-Effects & Allergies of Rice Bran Oil
Origin And Cultivation of Rice Bran Oil

Rice Bran Oil

Rice bran oil is extracted from the hard-outer brown layer of rice after chaff or rice husk. It is well known for its high smoke point of 232 °C i.e. 450 °F and mild flavor, making it fit for high temperature cooking methods such as stir frying and deep frying. In the category of cooking oils rice bran oil is perhaps the healthiest choice for a number of reasons. One, it has an ideal balance of polyunsaturated fats (PUFA) and monounsaturated fats (MUFA). It has 37 percent polyunsaturated fats and 45 percent monounsaturated fats, almost a 1:1 ratio. Since rice bran oil is made from bran it is rich in Vitamin E, an antioxidant. In comparison to other cooking oils it is cheap and can be produced in India. Its scientific name is “Oryza Sativa.”It is popular cooking oil in Asian countries, especially Bangladesh, Japan, India and China.

Nutritional Value of Rice Bran Oil

Rice bran oil has a composition which is similar to that of peanut oil, with 45 percent monounsaturated fats, 37percent polyunsaturated fats, and 18 percent saturated fatty acids. Rice bran oil is usually monounsaturated. A tablespoon of rice bran oil contains 7 grams of monounsaturated fat (three of saturated fat and five of polyunsaturated fat). In comparison, a tablespoon of extra virgin olive oil generally contains 11 grams of monounsaturated fat (two grams of saturated fat and one gram of polyunsaturated fat). The physical properties of refined rice bran oil contain: moisture 0.1-0.15%, density 0.913-0.920, iodine value 95-104, free fatty acids 0.15-0.2%, oryzanol1.5-1.8, Tocopherol0.05 and color 10Y+1.0R. It is now known to be a mixture of steryl and other triterpenyl esters of ferulic acids. It also contains comparatively high fractions of tocopherols and tocotrienols together known as Vitamin E and is rich in other phytosterols.

Health Benefits of Rice Bran Oil

Mentioned below are the best health benefits of Rice Bran Oil
Health Benefits of Rice Bran Oil

Helps reduce irritating menopause symptoms

Research shows us that use of an extract of rice bran oil can affect positively in menopause. In one research, it was found that more than 90% of the women who took the supplement reported a reduction in hot flashes and other irritating symptoms of menopause that all women ultimately suffer from. The same benefits are recommended for women who use rice bran oil. Y-oryzanol in rice bran oil can help you manage hot flashes that can result from menopause.

Promotes healthy heart

The World Health Organization and the American Heart Association have both specified that rice bran oil has the best possible composition of monounsaturated, polyunsaturated, and saturated fats as compared to all other vegetable oils. This balance of fatty acids means that the bad cholesterol levels in your body can be reduced from bonding in the body. This can also help to reduce conditions like atherosclerosis and the consequent afflictions like heart attacks and strokes. Indians are genetically susceptible to heart disease; therefore including rice bran oil in the diet will help keep the heart healthy.

Prevents cancer

Rice bran oil is a rich source of antioxidants present in various forms of vitamin E as well as compounds like oryzanol. There is a lot of Vitamin E in the rice bran oil which includes tocopherol and tocotrienol. It is said that Vitamin E functions as an antioxidant which usually means that free radicals (the dangerous byproducts of cellular metabolism that can cause healthy cells to mutate into cancerous cells) in the body are neutralized. Thus, consumption of this oil helps in reducing your chances of developing various types of cancer.

Keeps skin soft

Squalene is a compound that is present in rice bran oil. It is easily absorbed by the skin and keeps it soft, supple and smooth.

Enhances level of Vitamin E in the body

Rice bran oil can help you increase your levels of Vitamin E which in turn can speed up healing of your wounds, increase cellular regeneration, smoothen skin, reduce wrinkles and provide protection from sunburn. Vitamin E can also help you boost the protective quality of skin cells keeping foreign toxins and pathogens away and discouraging them to enter the skin. Vitamin E or tocopherol is directly connected to the health and wellness of the skin.

Prevents allergies

Rice bran oil is usually hypoallergenic. Hence, rice bran oil will not cause any allergic reactions when used in cooking and can also calm your allergic reaction system in the body. Thus, it prevents hyper sensitivity to other unusual allergens.

Helps reduce weight

Though rice bran oil is technically high in calories but the thickness of rice bran oil only absorbs about 20% of the oil. When less oil is absorbed, the food retains its original flavor and you can also enjoy the health benefits of rice bran oil. The total calorie intake of rice bran oil is less than other vegetable oils. So, if you want to control your weight or are looking for options on how to reduce weight, cook with rice bran oil.

Boosts immunity

Vitamin E present in rice bran oil is rich in antioxidant. It helps you in boosting your immunity.The antioxidant properties of TRF can also provide a range of supportive effects for cellular health.

Contains good fats

The National Institute of Nutrition and The Indian Council of Medical Research always endorse oils that have an equal proportion of saturated fatty acids, monounsaturated fats and polyunsaturated fats. Rice bran oil has a balanced fatty acid composition that is close to this ratio. Rice bran oil is also free of trans-fats.

Reduces formation of kidney stones

Rice bran can also help you to decrease calcium absorption. So, this might help in reducing the formation of certain types of kidney stones.

Provides nutrition

Rice bran oil has a high smoke-point. So, it can maintain its nutritive quality even at high temperatures. It is also observed that if food is cooked at high temperatures, it absorbs less oil and retains its nutritive value.

Good taste

Rice bran oil is less viscous meaning it does not stick to food. Hence, the quantity of oil used is much less. It also feels less oily on the tongue enhancing your taste.

Uses of Rice Bran Oil

Rice bran oil is an edible oil which is generally used in the preparation of vegetable ghee. Rice bran wax which is obtained from rice bran oil and palpanese extract is usually used as a substitute for carnauba wax in cosmetics, confectionery, shoe creams and polishing compounds. Rice bran oil is most commonly used as a dietary supplement and is useful in cholesterol management and prevention of cancer. It also helps in weight loss and in maintaining overall health. Additional benefits of rice bran oil are - it supports liver health, tackles menstruation problems and has antioxidant effects. Rice bran oil is also used as a raw material in soap and candle production.

Side-Effects & Allergies of Rice Bran Oil

Increasing the amount of bran in the diet can cause unpredictable bowel movements, intestinal gas, and stomach discomfort. Rice bran oil is considered very safe for most people when added to baths, but, it can be the reason for itching and skin redness. Research has found that people have experienced rash and itching from rice bran infested with a pest called the straw itch mite, but this is very rare. Special precautions & warnings are given to pregnant women and breast feeding mothers. Do not use rice bran oil if you have gastrointestinal or GI or conditions or digestive tract problem such as intestinal ulcers, adhesions, conditions that cause narrowing or blockage of the digestive tract, slow digestion, or other stomach or intestinal disorders. The fiber in rice bran can block your digestive tract. Caution must be followed if you have trouble swallowing as the fiber it contains might cause choking.

Origin And Cultivation of Rice Bran Oil

Increasing the amount of bran in the diet can cause unpredictable bowel movements, intestinal gas, and stomach discomfort. Rice bran oil is considered very safe for most people when added to baths, but, it can be the reason for itching and skin redness. Research has found that people have experienced rash and itching from rice bran infested with a pest called the straw itch mite, but this is very rare. Special precautions & warnings are given to pregnant women and breast feeding mothers. Do not use rice bran oil if you have gastrointestinal or GI or conditions or digestive tract problem such as intestinal ulcers, adhesions, conditions that cause narrowing or blockage of the digestive tract, slow digestion, or other stomach or intestinal disorders. The fiber in rice bran can block your digestive tract. Caution must be followed if you have trouble swallowing as the fiber it contains might cause choking.

Popular Questions & Answers

I am 5o years female and I recently had a lipid profile done. My total cholesterol is 225 mg/dl hdl cholesterol is 64 mg/dl and triglycerides is 132 mg/dl ldl cholesterol is 148 mg/dl. Am I supposed to take medicine to reduce my cholesterol. If I take flax seeds will my weight reduce too much-as it is I am slim only. What cooking oil is best for cholesterol?

Bachelor of Medicine & Bachelor of Surgery
General Physician, Kolkata
Hello lybrate-user. Your cholesterol is on the higher side. Also your ldl cholesterol is very high which is called the bad cholesterol. For one month stop having saturated fats like ghee, butter and also processed foods. Flax seeds won't reduce your weight. Try switching to canola or rice bran oil. After one month get your lipid profile done again and send it to me. If it is not controlled you have to take medicines for it.

Is omitting sugar completely, not harmful for the body? Also, same for oil omitting from your food, is it not harmful? Esp. For all the joints etc.

MBBS, MS (Gen. Surgery), M.Ch - Cardio Thoracic and Vascular Surgery, DNB (CTS)
Cardiologist, Noida
Yes you are right. But if you Are not taking sugar from our side .all your diet carbohydrates are getting converted into surgery .so don't afraid. We don't advice fat free diet .we say it low fat diet. And olive oil and rice bran oil are good.
1 person found this helpful

According to nutritional value, For kitchen purpose which oil is best among these four (mustard oil, rice bran oil, canola oil or mixture of olive oil 30% and rice bran oil70%). I know olive oil is best for health but my pocket don't allow me.

MSc
Dietitian/Nutritionist, Hyderabad
Hi lybrate-user Acc to your height your weight should be around 48-50 not more then that. Always change your oil in every month or 2 month rice bran oil is best you can use that.

Female, I'm 50 plus, high blood pressure and having calcium and vitamin Deficiency please suggest a good oil, as I know refined oil are not good, pure olive oil is not available. So which oil and Which brand.

MBBS, Dip.Cardiology, Fellowship in Clinical Cardiology(FICC), Fellowship in Echocardiology
Cardiologist, Ghaziabad
Hi Many factors can affect blood pressure, including: 1) The amount of water and salt you have in your body 2) The condition of your kidneys, nervous system, or blood vessels 3) Your hormone levels You are more likely to be told your blood pressure is too high as you get older. This is because your blood vessels become stiffer as you age. When that happens, your blood pressure goes up. High blood pressure increases your chance of having a stroke, heart attack, heart failure, kidney disease, or early death. I read your query, by the information I have in hand my advice to you would be 1) Keep a BP daily record for at least one week 2) Basic tests should be one to rule out cardiac issues 3) unless any recent evaluation has been done I would advice these test ECG ECHO Lipid Profile TSH Calcium and vitamin deficiency can be dealt with any simple supplements as for OIL I shall suggest refined rice bran oil especially because its heat stable so have less changes of causes health problems Get back to me with a detailed history and old / new records for a better individualized advice.

Refined soya bean oil VS Refined vegetable oil VS Mustard oil VS Rice bran oil. Which one is good for health without any side effects or others please advice.

BSc - Food Science & Nutrition, PGD in Sports Nutrition and Dietitics
Dietitian/Nutritionist, Mumbai
Hello, All are good if you take them in restricted quantities. Different oils have different benefits, but all contribute to same calories. The way oil is used matters more than type of oil used. Avoid deep frying.
1 person found this helpful

Popular Health Tips

World Food Day - How To Make The Best Of What You Eat?

Diploma in Diet and Nutrition, Fellowship in Sports Science
Dietitian/Nutritionist, Lucknow
World Food Day - How To Make The Best Of What You Eat?

You will seldom come across a person who does not like to eat. Nothing can be more satisfying than binging on your favorite cuisine. Though the choice of food may differ from individuals to individuals, most of us live to eat. It is not without reason that food is considered a fuel that gets the body going, enabling us to carry on with our daily chores. While hot, spicy and fast foods are what most of us crave for, one cannot ignore the health benefits of a balanced and nutritious diet. A diet enriched with the essential nutrients can play a significant role to keep the vital organs of the body fit and healthy.

Importance of a healthy and nutritious diet
A nutritious diet plays a pivotal role in maintaining the well-being of the body. From eyes to heart, it takes care of almost everything. Mentioned below are some of the food items that should be a part of your diet.

  1. Fruits: The health benefits of fruits deserve no special mention. Apple, banana, citrus fruits, berries, kiwi, guava, most of the fruits are laden with vitamins and minerals and go a long way to build the immunity and resistance of the body against various diseases and infections.
  2. Vegetables: A diet without vegetables is anything but healthy. From antioxidants (mostly dark green vegetables) to omega-3 fatty acids, minerals to dietary fibers, incorporating vegetables in the diet takes care of most of the nutritional requirements of the body.
  3. Meat: Equally important are animal products which include meat (chicken, lamb, crab, goat, duck, to name a few), fish (salmon, mackerel, tuna, tilapia, sardine, basa, to name a few), fish oil. Most of these are a rich source of proteins, vitamins, and minerals necessary for the overall growth of the body.
  4. Milk and dairy products: Milk, cheese, butter, curd, ghee, being an excellent source of calcium, vitamin, minerals, fats, proteins, should be included in the diet.
  5. Oils: One cannot miss out on the various benefits of ghee, especially of cow, mustard oil, coconut oil & olive oil and other healthy vegetable oils, such as sesame oil, rice bran oil, flaxseed oil to name a few, that are rich in nutrients including Omega-3 fatty acids.
  6. Cereals: The nutritive value of cereals (oats, rye, wheat, quinoa, rice) and pulses (black gram, lentils, chickpea, groundnuts) are also immense.
  7. Herbs & spices: The herbs and spices that make food more palatable are known for their anti-inflammatory, anti-fungal, anti-bacterial and anti-carcinogenic properties.

Unhealthy habits to avoid after eating food
There are certain unhealthy habits which when done immediately after eating food will do the body more harm than good. Some of these include:

  1. For a proper digestion of food, never take a nap soon after the meal.
  2. Taking a shower immediately after having food will also affect the digestion process.
  3. Many of us have a habit of drinking tea after a meal. However, it is an unhealthy practice that can interfere with both the digestion of food as well as with the absorption of iron.
  4. Eating fruits immediately after a meal will also affect the digestion of food.
  5. Smoking after a meal is an extremely unhealthy practice.

Consult an expert and plan a healthy diet for yourself to stay fit always, 

3665 people found this helpful

Rice Bran Oil Benefits And Side Effects In Hindi - चावल की भूसी के तेल के फायदे और नुकसान

MBBS, M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Delhi
Rice Bran Oil Benefits And Side Effects In Hindi - चावल की भूसी के तेल के फायदे और नुकसान

हमारी रसोई में अनाज के अलावा कई ऐसी चीजों का समावेश होता है जिनके बगैर हमारा भोजन स्वादहीन कहलाएगा। और इस बात से हम इंकार नहीं कर सकते कि दुनिया स्वाद के पीछे भागती है। तमाम मसालों सब्जियों के गुणों को निखार कर हमारे भोजन को लज़ीज़ बनाता है तेल। जी हां हमारे भोजन में तेल का विशेष महत्त्व होता है, तेल का इस्तेमाल खाने को और टेस्टी बनाने के लिए किया जाता है। जैसा कि हम सभी जानते है की हमारे स्वास्थ्य का सीधा कनेक्शन हमारे डाइट से होता है। हम जैसा खाना खायेंगे वैसा हमारा शरीर परफॉर्म करेगा, हम अगर मिलावटी खाना खाएं तो हमारा शरीर कमजोर होता है और उम्र कम होती है। और जब बात हो तेल की तो हर बात पर इस्तेमाल किए जाने वाले इस पदार्थ की गुणवत्ता ऊँची होनी जरूरी हो जाती है। बाजार में कई प्रकार के तेल उपलब्ध हैं, जिनमें से आज हम आपको उस तेल के बारे में बताएंगे जिसे पसंद करने वालों की तादाद काफी है। जी बिलकुल हम बात करेंगे गुणों की खान माने जाने वाले राइस ब्रैन ऑइल यानि की चावल के छिलकों (भूसी) से निकाले गए तेल की।

जैसा कि हम जानते है कि राइस ब्रैन तेल को चावल की भूसी से तैयार किया जाता हैं। चावल के छिलकों से निकाला गया होने के कारण इस तेल में फैट बिलकुल भी नहीं होता है। और इसमें पाया जाने वाला ओरिज़ॉनल एक बेहद लाभदयाक तत्व होता है। जो कोलेस्ट्रॉल कम करने में हमारी मदद करता है, उच्च रक्तचाप को कम करने में कारगर है और हाइपर थाइरोइड के रोगियों के लिए काफी फायदे मंद साबित हुआ है इतना ही नहीं यह नाड़ी तंत्र की रक्षा करने में भी कामयाब साबित हुआ है।
सही तेल को अपने आहार के लिए चुनना आपके हेल्दी लाइफ के लिए बेहद जरूरी होता है। पिछले कुछ सालों में लोगो ने रिफाइंड ऑइल को खाना कम किया है क्योंकि अनियमति दिनचर्या और तरह-तरह के तेल के सेवन से लोगो मे कोलेस्ट्रॉल की मात्रा बढ़ने लगी और दिल की बीमारी जैसी शिकायत देखने को मिली इसलिए लोगो ने अपनी सेहत का ख़्याल रखने के लिए अन्य तेल की तुलना में राइस ब्रैन ऑइल का इस्तेमाल करना शुरू किया।

तो अब जरूरी है कि हमें मालूम हो चावल के छिलकों से निकाले गये इस तेल का हमारी सेहत पर किस तरह और कैसा प्रभाव पड़ता है।

1. कैंसर होने से रोके
राइस ब्रैन ऑयल में टोकोफेरोल्स एंड टॉकटरिनोल्स नामक पदार्थ हेाते हैं,जो फ्री रैडिकल्स से होने वाले कैंसर को रोकते है। इसलिए कैंसर की संभावना नजर आये तो यह तेल जरूर अपनाएं।
2. वजन कम 
राइस ब्रैन ऑयल में ट्रांस फैटी एसिड और कोलेस्ट्रॉल बिलकुल भी नहीं होता, जो मोटापा बढ़ने का सबसे अहम कारण होता है। यह तेल के इस्तेमाल से आप बेहिचक अपना मन पसंद खाना खा सकते है।
3. बढ़ाए चेहरे की रंगत 
क्या ये बेहद खुशी की बात नही होगी कि जो खाना आपकी सेहत बनाता है उसी खाने से आप सुंदर भी बन सकते है। यह तेल सेहत के साथ रूप-रंग भी निखरता है। झुर्रियां कम करता है और त्वचा को स्वस्थ बनाए रखता है जिससे आप अपने उम्र से अधिक जवां दिखते हैं। 
4. बालों का झड़ना करे कम
राइस ब्रैन ऑइल का बना हुआ खाना खाने से न ही आपके बालों का गिरना रोकता है बल्कि आपके बालों के ग्रोथ को भी बढाता है। इस तेल में फेरुलिक एसिड और ईस्टर्स होते हैं जो कि बालों की ग्रोथ के लिये जरूरी होते हैं। इसके अलावा इसमें विटामिन ई, ओमेगा 3 और ओमेगा 6 पाए जाते हैं, जो कि बालों को सफेद होने से बचाते हैं और उन्हें स्वस्थ बनाए रखते हैं।
4. लिवर के लिये फायदेमंद
राइस ब्रैन ऑयल में लीवर को मजबूत करने वाले विटामिन और प्रोटीन का समावेश होता है, जिससे लीवर की कार्यक्षमता को बढ़ने में मदद मिलती है। यह एग्जिमा रोग को भी ठीक करने में सहायक है। इसी के साथ यह अन्य बीमारियों से भी शरीर को बचाए रखता है।
5. इम्युन सिस्टम बढाए
राइस ब्रैन ऑयल में एंटीऑक्सीडेंट भरपूर मात्रा में पाया जाता है जो शरीर की इम्युन सिस्टम को मजबूत बनाता है। इस तेल से बना हुआ खाना खाने से शरीर के इम्युनिटी सिस्टम को बेहद लाभ पहुचता है। कई प्रकार की बीमारियों से लड़ने में मदद करता है क्योंकि इस तेल में मौजूद एंटीऑक्सीडेंट आपके शरीर में उपस्थित फ्री रेडीकल्स से लड़ता है और शरीर में कई बीमारियों से लड़ने की क्षमता बढ़ाता है।

जैसे की हर पदार्थ के कुछ नुकसान और कुछ फायदे होते हैं उसी तरह राइस ब्रैन ऑयल के भी तमाम फायदों के साथ कुछ कंडीशन्स में नुकसान भी हैं। 

1. अत्यधिक न करे इस्तेमाल 
राइस ब्रैन ऑयल लगभग हर किसी के लिए फायदेमंद है, लेकिन इसे जरूरत से ज्यादा इस्तेमाल करना हो सकता है आपके शरीर के लिए नुकसानदेय। 
2. सीधा न करें सेवन
इस तेल का इस्तेमाल केवल खाना बनाने में ही करें, सीधा इसका सेवन करना सेहत के लिए हानिकारक साबित हो सकता है। 
3. पेट की बीमारी 
राइस ब्रैन ऑयल को जरूरत से ज्यादा इस्तेमाल करने से गैस तथा अन्य पेट से संबंधित परेशानियों का सामना करना पड़ सकता है।

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Eat Right, Sleep Well & Exercise - 3 Mantras To Be Happy!

MD - Internal Medicine, MBBS
Internal Medicine Specialist, Mumbai
Eat Right, Sleep Well & Exercise - 3 Mantras To Be Happy!

As we celebrate the Doctors’ day today, I wish to take this opportunity to hand over the 3 mantras to happiness. We all lead a very stressful life. Many of us have medical issues like hypertension, diabetes, cholesterol issues and so on. What should we do or should we have done rather so that we wouldn’t suffer from these lifestyle diseases?

Eat right:

As the maxim goes, you are what you eat. I would like to stress here that, diet is the single most important factor in our life which determines our longevity and disease pattern. Hence, it is important to eat right. Our diet should have a mix of about 40% complex carbohydrates like oats, whole wheat, brown bread, ragi, semolina and so on. High quality proteins should contribute 30% of our diet. Eggs, chicken, fish, meat, dal and pulses are good examples. Fats especially MUFA and PUFA should make 20% of the diet. Classic examples are sunflower oil, olive oil, rice bran oil. Avoid saturated fats, trans fats, margarine, ghee and butter. Pastry, Khari biscuits, toasts, cookies are rich in unhealthy saturated fats; hence best avoided. We should consume at least 3 servings of fruit daily. This is important because fruits are rich in vitamins, fibre and anti-oxidants.

Sleep well:

A rested mind in a rested body is the best state of happiness. We need to sleep at least 7 to 8 hours daily. The body recharges during the rest and makes it ready for the next day aggressions. With the smartphone entering our bedroom, the sleep pattern has been disturbed. We end up sleeping late while checking Whats App messages and so on. As a result the total sleep duration goes down and we get up in an irritable and sleep deprived state. Such a state is not conducive to healthy work the next day. Avoid checking smartphone apps and messages, reading newspapers just before sleeping and avoid tea/coffee/caffeine in any form post 7pm. This will make sure we sleep on time and get up on time.

Exercise:

This is the last and the most important mantra that can lead to ultimate bliss and happiness. We need to exercise at least 30 min daily for 5 days a week. This can be aerobic exercises like cycling, swimming, jogging, running and so on. Weight lifting for 45 min daily for about 5 days a week is ideal to build a well sculpted and muscular beach body that we all want. Exercising keeps our joints mobile, conditions our heart to strain, releases growth hormone and testosterone which keep you young. Endorphins released in the brain during the exercise make you feel good as though you are on the seventh sky.

I hope readers would take these mantras seriously and implement them religiously all through. This will go a long way in keeping our population happy and reach nirvana! If you wish to discuss about any specific problem, you can ask a free question.

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Which Oil Is Best For Weight Loss?

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
Which Oil Is Best For Weight Loss?

Here are some oils which are well known to you:

1. Olive oil: Extra virgin olive oil is one of the healthiest oil and is suitable for cooking in oven and frying and can be used as salad dressing. It helps in maintaining healthy cholesterol levels.

2. Canola oil: Canola oil provides mono-unsaturated fatty acids. It has high amount of omega-3 fatty acids because of its light flavor and high smoke point. It is one of the most adaptable cooking oil. It can be used for cooking, dressing, grilling, sauteing, etc.

3. Vegetable oil: Vegetable oil are fully loaded with trans fats which can raise the risk of cardio vascular disease it has very high level of omega-6 fatty acids. Our body needs omega-3 and omega-6 in 1: 1. People with high consumption of vegetable oil and their products are at risk for vitamin-e deficiency and other deficiencies.

4. Coconut oil: It is edible oil extracted from kernel of coconut. Because of it's high saturated fat content it is slow to oxidize. It helps in prevention of heart disease and high blood pressure, boost immune system, prevent osteoporosis, helps in weight loss. It also helps in balancing hormones naturally.

5. Rice bran oil: It is extracted from hard outer brown layer of rice. It lower down the cholesterol levels, boosts immune system, aids in weight loss, relives menopausal symptoms. It has high smoke point which is used in high temperature cooking methods like stir frying, deep frying, etc.

6. Flax seed oil: It is yellowish oil obtained from dried, ripened seed of flax plant. It has high fiber content and rich in potassium and omega-3 fatty acid. It reduces the risk of heart related problems, play a role in burning body's fat, promote healthy skin, etc.

7. Soy oil: It is a vegetable oil extracted from seeds of soybean. It is one of the most widely consumed cooking oils. It is low in saturated fats. It is rich in vitamin-k which helps in strengthening of bones it inhibits cholesterol absorption. It also helps in reduction of triglycerides level in body.

8. Ground nut oil: It is also known as peanut oil which is derived from peanuts. It helps to prevent cancer, boost immune system, protect against symptoms of ageing such as wrinkles but excess intake of this oil may lead to weight gain.

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Know What's in Your Rice

BSc - Food Science & Nutrition, PGD in Sports Nutrition and Dietitics , Diabetes Educator
Dietitian/Nutritionist, Mumbai
Know What's in Your Rice

Rice is the one of the most common non-allergen,very useful for the people who have gluten sensitivity(which is largely present in wheat and its products). Rice is Low in Sodium, unlike chapatis,makes an ideal meal for those who have troubles managing hypertension. Besides it also has very negligible traces of sugar and Fat, which can be helpful for weight watchers. Rice Bran oil which is made from the bran of the rice is very effective in cholesterol management. Brown rice could be a wiser choice to consume, as the outer layer of the rice is retained,making it high in fiber with most of the nutrients preserved. White rice is further processed and polished resulting in loss of vital nutrients during milling.

Rice has many ingredients associated with it, as listed below.

  1. Carbs: A good source of carbohydrates, in many cases and the main source of carbohydrates, it has digestible starch. This is both the best and the worst part of rice. The human digestive system lacks the enzyme required to digest this and so it does not get immediately digested and is not absorbed into the blood stream. It converts into short chain fatty acids in the small intestine, feeds the rich intestinal flora, goes all the way to the large intestine where it is finally absorbed. This is the reason rice is believed to work against weight loss. A good way to reduce this fat is to add a spoonful of coconut oil to the rice, which helps cut calories. The other good news is this rice with lowered calorie is beneficial for the good bacteria in the stomach. Another reason to cheer is that when re-heated, this benefit of lowered calories is not lost.
  2. Proteins: Rice has a good amount of dietary protein, which is essential for repair of body tissues on a regular basis.
  3. Vitamins: Vitamin B complex in rice regulates the body’s chemical reactions and converts food to energy. Rice also contains small amounts of thiamine, niacin, riboflavin, and vitamin E.
  4. Minerals: It is also a good source of iron and zinc, which protects the body from free radical damage, which is an important process in the genesis of cancer.

Types of rice

White rice is what has always been popular in most households. However, with the recent shift in eating habits, more people are switching to brown rice. This is white rice plus the husk, which gives additional amount of fibre and is richer in terms of nutrients. It not only has lesser calories compared to white rice (170 calories vs. 220 calories for a medium cup serving), it is also packed with minerals (manganese, selenium, magnesium and potassium) as well. It takes slightly longer to cook, but reduces the chances of developing type 2 diabetes by half and helps in weight loss too. It may just seem like a cup of rice, but it sure is loaded.

type diabetes
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Table of Content

Rice Bran Oil
Nutritional Value of Rice Bran Oil
Health Benefits of Rice Bran Oil
Helps reduce irritating menopause symptoms
Promotes healthy heart
Prevents cancer
Keeps skin soft
Enhances level of Vitamin E in the body
Prevents allergies
Helps reduce weight
Boosts immunity
Contains good fats
Reduces formation of kidney stones
Provides nutrition
Good taste
Uses of Rice Bran Oil
Side-Effects & Allergies of Rice Bran Oil
Origin And Cultivation of Rice Bran Oil