Cooking with Rice Bran Oil | Nutritional Value, Tips and Benefits of Rice Bran Oil

India is facing a ticking time bomb with its high cholesterol rates, especially in young adults. High cholesterol can sneak up on you with no apparent symptoms, silently lurking.

With the drastic rise in consumption of fast food and ready-to-eat food, it has become clear that our diet and health should be the top priority. Most of us start by rushing into a diet that we cannot sustain for long periods of time. However, the road to a healthier lifestyle starts with smaller changes, like switching certain foods to healthier alternatives. 

One change you should consider making on your journey towards a healthier life is swapping out your usual refined oil for Rice Bran Oil. 

Rice bran oil, derived from the outer layer of rice kernels, has gained popularity as a potential health-promoting cooking oil. 

Often Called Wonder Oil in countries South East Asia, especially Japan, this is one of the healthiest single seed oils available today

But beyond the trend factor, what makes rice bran oil stand out? This comprehensive guide delves into the details, exploring its unique nutritional profile, potential health benefits, and diverse culinary applications.

We’ll separate fact from fiction, bust some common myths and explore facts surrounding rice bran oil. Did you know some believe it’s gluten-free, while others claim it has a strong flavour? 

We’ll uncover the truth behind these misconceptions and shed light on rice bran oil’s true potential as a healthy cooking staple.

What’s in the Rice Bran Oil? 

Rice bran oil shines in the nutritional department, offering a unique composition contributing to its potential health benefits. Here’s a quick look at what makes it stand out:

• Oryzanol: This unique compound in rice bran oil acts as an antioxidant, potentially boosting your body’s defence system.
• Monounsaturated Fats: These “good” fats make up almost half (around 47%) of the oil’s composition. They’re linked to improved heart health.
• Vitamin E: Another antioxidant, vitamin E, contributes to healthy cell function.

Benefits of Rice Bran Oil

Rice bran oil goes beyond just being an alternative to cooking oils – The health benefits of rice bran oil might have you rethinking your oil choices. 

1. Heart Health: 

Rich in monounsaturated fats, particularly oleic acid, rice bran oil lowers LDL “bad” cholesterol, which contributes to artery blockage. It may also modestly increase HDL “good” cholesterol, creating a favourable shift that can significantly reduce your risk of heart disease, a leading cause of death globally.

2. 100% Bran

One of the key reasons, rice bran oil is so healthy, apart from being high in natural antioxidants, is due to its source- Bran. This outer layer of rice contains more than 60% of the nutritional benefits of rice. That is why Brown Rice is considered much healthier over regular Rice- due to this layer. With Rice bran Oil being made completely from Bran, it is high in nutritional benefits.

3. Antioxidants: 

Rice bran oil packs a punch when it comes to antioxidants. Gamma-Oryzanol, a unique compound in this oil, along with vitamin E, helps fight free radicals in the body. Free radicals contribute to cell damage and are linked to various chronic diseases. Antioxidants can help neutralise them, potentially reducing the risk of certain cancers and age-related health problems.

4. Anti-inflammatory Properties: 

Early research suggests rice bran oil might have anti-inflammatory properties. While inflammation is a natural part of the body’s defence system, it can become chronic and contribute to various health issues. While more studies are needed, the oil’s anti-inflammatory potential is an exciting area of exploration.

Cooking with Rice Bran Oil

Rice bran oil’s high smoke point, around 500°F (260°C), makes it a standout choice for high-heat cooking. 

The smoke point refers to the temperature at which an oil breaks down and smokes. When oil smokes, it releases unpleasant odours, loses its health benefits, and can impart burnt flavours to your food.  

The high smoke point allows you to cook at higher temperatures without reaching this tipping point, making it a versatile option for various cooking techniques.

• Sautéing and Stir-frying: Its neutral flavour won’t overpower delicate ingredients, making it perfect for Asian-inspired dishes.
• Baking and Roasting: Rice bran oil can be a healthy substitute for butter or other fats in baked goods and roasted vegetables.
• Light Frying: Due to its high smoke point, rice bran oil can handle shallow frying for items like tempura or fritters.
• Marinades & Salad Dressings: The oil’s light flavour profile seamlessly complements meat and vegetables, adding a healthy touch without overpowering the intended flavours.

How To Use Rice Bran Oil?

• Storage: Keep the oil in a cool, dark place to preserve its quality. Like other oils, it can degrade with exposure to heat and light.
• Flavour Profile: While neutral, rice bran oil can have a slightly nutty aroma. Use it for delicate flavours (fish, light sauces), but choose a different oil for bold flavours (sesame oil, peanut oil) that might overpower the subtle nuttiness.
• High-Heat Cooking: Rice Bran Oil has a high smoke point, its delicate flavour is the one of the best choices for deep-frying. 

Choosing the Right Rice Bran Oil

Rice bran oil has earned its place as a top contender among healthy cooking oils, thanks to its versatility and health benefits. With so many options available, it’s important to choose a brand that prioritizes quality and high oryzanol content.

Fortune, for instance, is one of the well-known names in this category, trusted for its consistency and nutritional value. If you’re considering trying Fortune Rice Bran Oil, you can enjoy a flat INR 20 off with the discount code Healthy20—making it even easier to bring this healthy alternative to your kitchen.

Ultimately, the choice depends on your preferences and cooking needs. Rice bran oil’s ability to handle everything from high-heat frying to delicate baking makes it an excellent option for health-conscious individuals. Explore its potential, and see how it can transform your culinary creations.

Conclusion

Rice bran oil may seem like an unexpected hero in the kitchen. After all, who knew the humble brown layer discarded with rice could hold such potential? 

Yet, rice bran oil emerges as a game-changer, defying expectations with its unique health profile and versatility. Fortune Rice Bran Oil offers a subtle canvas, ready to be infused with the vibrant notes of various vegetables and meat. 

So, next time you’re looking for a way to shake things up in the kitchen, consider this: a tiny grain with a giant impact on your health and your plate.