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Feb 2, 2023 · Rice bran makes up the outer layers of the edible part of the rice kernel. This small part of the rice kernel is where most of the nutritional benefits are found, as it is packed with hundreds of amino acids, fatty acids, vitamins, minerals, secondary metabolites, and cofactors, among others (Zarei et al., 2017).
May 16, 2018 · The oil extracted from rice bran is used for deep frying. Rice bran is used in making confectionery products such as snacks, bread, biscuits and cookies. Make a rice bran drink by mixing a spoonful of rice bran and 200 ml of milk. Other Facts . In Myanmar, rice bran is combined with ash and used as a detergent for washing dishes.
- Rice bran
- 373 Kcal./cup
- Oryza sativa
Mar 1, 2023 · Rice bran oil's nutritional profile stacks up pretty closely with vegetable oil's; they offer similar amounts of saturated fat, monounsaturated fat, and polyunsaturated fat. If smoke point is a concern, you're best off choosing rice bran oil, which can safely be heated 90 degrees Fahrenheit higher than vegetable oil.
- Overview
- 1. Contains beneficial nutrients
- 2. May support healthy blood sugar levels
- 3. May promote heart health
- 4. Has antioxidant and anti-inflammatory effects
- 5. May have anticancer effects
- 6–8: Other promising benefits
- 9. Easy to add to your diet
- The bottom line
Rice bran oil is extracted from rice bran, the outer layer of the rice grain.
It’s commonly used as a cooking oil in many Asian countries, including Japan, India, and China.
As a byproduct of rice milling, rice bran is usually used as animal feed or discarded as waste. Yet, it has recently gained attention for its potential health benefits as an oil.
Here are 9 impressive benefits of rice bran oil.
Rice bran oil provides healthy fats and a variety of other nutrients.
One tablespoon (14 ml) packs 120 calories and 14 grams of fat (1).
Similarly to other nontropical vegetable oils like canola and olive oil, rice bran oil contains higher proportions of heart-healthy unsaturated fat than saturated fat.
It also boasts 29% of the Daily Value (DV) for vitamin E, a fat-soluble vitamin involved in immune function and blood vessel health (1, 2).
Other compounds in rice bran oil, such as tocotrienols, oryzanol, and plant sterols, have been studied for their health benefits (3).
Summary
Rice bran oil may support healthy blood sugar levels by improving insulin resistance, a risk factor for type 2 diabetes (4).
Insulin lowers blood sugar by transporting sugar into your cells. Yet, if you develop insulin resistance, your body stops responding to this hormone.
In a test-tube study in mouse cells, rice bran oil reduced insulin resistance by neutralizing free radicals, which are unstable molecules that may lead to oxidative stress (5).
In a 17-day study in mice with type 2 diabetes, rice bran oil significantly lowered blood sugar levels by increasing insulin levels, compared with the control group (6).
A human study found similar results. The morning after 19 healthy men ate a single meal containing 3.7 grams of rice bran mixed in oil, their blood sugar levels dropped 15%, compared with those who didn’t eat this ingredient (7).
Yet, no changes in insulin levels occurred, suggesting that rice bran oil may even support healthy blood sugar levels without affecting insulin (8).
Rice bran oil may promote heart health (9).
In fact, the Japanese government recognizes this oil as a health food because of its cholesterol-lowering effects (3).
Early studies in mice show that rice bran oil significantly lowers LDL (bad) cholesterol while boosting HDL (good) cholesterol (10, 11).
Human studies likewise note that this oil reduces LDL (bad) cholesterol (12).
A review of 11 randomized, controlled trials in 344 people linked rice bran oil intake to significantly lower LDL (bad) cholesterol levels — an average drop of 6.91 mg/dL. Just a 1 mg/dL decrease in LDL can reduce heart disease risk by 1–2% (13).
Eight of the studies involved people with hyperlipidemia, or high concentrations of fat in the blood, while the remaining ones monitored people without this condition.
Several compounds in rice bran oil have antioxidant and anti-inflammatory effects.
One of these compounds is oryzanol, which has been shown to suppress several enzymes that promote inflammation (15).
In particular, it may target inflammation in your blood vessels and heart membrane. If untreated, this inflammation can trigger atherosclerosis — the hardening and narrowing of the arteries, which can lead to heart disease (16).
Furthermore, test-tube studies in mouse cells reveal that other active compounds called tocotrienols inhibit inflammation (17).
In a 4-week study, 59 people with hyperlipidemia took either 2 tablespoons (30 ml) of rice bran oil or soybean oil. Compared with soybean oil, rice bran oil significantly increased people’s antioxidant capacity, which may help combat oxidative stress (18).
Summary
Tocotrienols, a group of antioxidants in rice bran oil, may have anticancer effects.
Test-tube and animal studies indicate that tocotrienols suppress the growth of various cancer cells, including those of the breast, lung, ovary, liver, brain, and pancreas (19, 20).
In one test-tube study, tocotrienols from rice bran oil seemed to protect human and animal cells exposed to ionizing radiation, high levels of which may cause harmful effects like cancer (21).
Additional test-tube studies reveal that tocotrienols have strong anticancer effects when combined with other anticancer drugs or chemotherapy (22).
However, it’s controversial to supplement with antioxidants, such as tocotrienols, during chemotherapy. That’s because research is mixed on whether doing so boosts or impairs treatment (23).
Thus, more studies are necessary. Keep in mind that rice bran oil should not be considered a treatment for cancer.
6. May fight bad breath
Oil pulling is an ancient practice that involves swishing oil around in your mouth like mouthwash to improve oral health. One study in 30 pregnant women found that oil pulling with rice bran oil reduced bad breath (24). Researchers speculate that the oil’s rich antioxidant content may be responsible.
7. May enhance immune health
Rice bran oil may improve your immune response, which is your body’s first line of defense against bacteria, viruses, and other disease-causing organisms. For example, a test-tube study in mouse cells revealed that an oryzanol-rich extract from rice bran oil enhanced immune response (25). However, it’s unclear whether this effect occurs in humans (26).
8. May boost skin health
The antioxidants in rice bran oil may support skin health. In a 28-day study, people experienced improvements in forearm skin thickness, roughness, and elasticity after using a gel and cream containing rice bran extract twice daily (27). Despite a lack of research, several moisturizers and other products marketed to those in search of younger-looking skin contain rice bran oil. Summary Studies indicate that rice bran oil may combat bad breath, enhance your immune system, and promote skin health. Still, more research is necessary.
Rice bran oil is quite versatile.
Unlike olive and canola oils, it’s ideal for frying and baking because its subtle taste won’t overpower a dish. It has a nutty, earthy flavor similar to that of peanut oil.
Its high smoke point means that it’s suitable for high-temperature cooking. Moreover, its beneficial compounds, such as oryzanol and tocotrienols, are well preserved when cooked (28).
Although few products specify production methods, rice bran oil processed using solvent extraction rather than cold pressing may boast more beneficial compounds (29).
You can use the oil for stir-fries, soups, dressings, and vinaigrettes. It’s also easy to add to hot cereals like oatmeal (30).
For a unique twist, you can blend rice bran oil with other oils, such as olive or canola oils (31).
Rice bran oil is produced from rice bran, the outer layer of a rice kernel.
It’s rising in popularity due to its potential health benefits, such as improved blood sugar control and heart health. What’s more, it offers several antioxidants and may provide anti-inflammatory and anticancer effects.
Jul 22, 2024 · Summary. Bran is the hard outer layer of whole cereal grains. It is rich in nutrients and an excellent source of fiber. Bran may offer several health benefits, including improving digestive health and reducing the risk of heart disease, diabetes, and certain types of cancer. You can include more bran in your diet and increase your daily fiber ...
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Jul 19, 2023 · Bran rice is a good source of vitamins B1 (thiamine), B3 (niacin), B6 (pyridoxine), and E (tocopherol), as well as minerals such as iron, magnesium, and zinc. A type of bran rice with a reddish-brown color and a slightly nutty flavor. Brown rice is whole grain rice that has had the outer hull removed, while bran rice is whole grain rice that ...
