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Last Updated: Feb 23, 2024

Soya Oil Vs Rice Oil - Which One Is Beneficial?

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Dt. Palak MittalDietitian/Nutritionist • 12 Years Exp.B.Sc - Dietitics/Nutrition, Post Graduate Diploma In Dietetics & Public Health Nutrition, M.Sc Food & Nutrition
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The race among the various healthy edible oils is still on and it will keep going as oils have their unique properties and flavors, which are beneficial for the proper functioning of our body. The fat intake, obtained from cooking oils should consist of balanced fat, as it would provide important nutrients to sustain a fit and healthy life. 

Rice bran and Soybean oil are edible vegetable oils commonly used in Asian countries. All oils have their unique flavors and properties which give them their own pros and cons.

Health Benefits of Rice Bran Oil

Obtained from rice bran (rice husks), it is mild and nutty in flavor which leaves no lingering aftertaste. It is one of the most balanced oil with 47% MUFA, 33% PUFA, and 20% SFA.

  1. It contains Tocotrienols which are members of the vitamin E family with natural antioxidant properties that can help prevent cardiovascular diseases and some types of cancer.
  2. Rice bran oil is unique in containing Oryzanol, a powerful antioxidant. Studies have shown that it can reduce plasma cholesterol and cholesterol absorption. This can lead to a decrease in early atherosclerosis, inhibition of platelet aggregation, and an increase in fecal bile acid excretion. Oryzanol also has been used to treat nerve imbalance and disorders of menopause.
  3. Rice bran oil contains high levels of antioxidants. This helps in boosting the metabolic rate, which in turn aids weight loss.
  4. Rice bran oil is also considered extremely good for the skin. It contains Squalene that can be easily by the skin, which keeps it supple, soft, and smooth.

Health Benefits of Soya Bean Oil

The oil is obtained from the soybean seeds and has imperceptible odor support which enhances the natural flavors. It contains 53% PUFA and 27% MUFA and consists of only 15% SFA.

  1. It is a modest source of antioxidant vitamin E which protects cell membrane, skin, and mucosa from harmful oxygen-free radicals.
  2. Soya bean oil contains phytosterols, which is a class of naturally-occurring compounds found in plants that are similar to cholesterol. Due to this structural similarity, phytosterols competitively inhibit cholesterol absorption in the gut and can reduce blood cholesterol levels by 10% -15%.
  3. Soya bean oil also contains vitamin K, which helps in bone formation and can prevent nerve damage in the brain that makes it useful in Alzheimer’s disease.

When comparing Rice Oil and Bran Oil, Rice bran oil is considered one of the best in terms of quality and various other factors. However, soya bean oil is no less and is highly preferred due to affordability and availability. Both rice bran oil and soya bean oil have a high smoke point and are considered good for high heat cooking. Both oils also contain vitamin E and are rich in antioxidants.

Rice bran oil is, however, regarded as a better option for females during their menopause period, as the chemical content present in it lessens the pain. However, soya bean oil contains no cholesterol, making it an excellent choice for patients suffering from heart diseases or high cholesterol levels. In case you have a concern or query you can always consult an expert & get answers to your questions!

Update From Lybrate: Choosing the best cooking oil is a tough task. To ease your trouble, we at Lybrate have brought some healthy cooking oil online which will look after your overall health.


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