Check out the benefits of "rice bran oil", a new choice for health-conscious people.
If you like to eat fried food, be careful, as it may damage your health in long term. Rice bran oil is therefore another option for cooking to reduce the risk of various diseases, Rice bran oil can be used with many types of food, including fried dishes, stir-fries, salads and desserts. Even the price is a little higher, it is a choice for health lovers. For a chef or foodie looking for rice bran oil for cooking, let’s learn what rice bran oil is made from, the benefits and harms, including what to be careful in using rice bran oil with kidney patients. Let's explore now!
What is rice bran oil?
It is very popular now in the market as the rice bran oil is commonly used for cooking as a new healthy option that reduces the risk of healthy problems. Rice bran contains rice germ and rice seed coat, and rice bran contains oil of 13-20%, considered rich in nutrients, good fats, vitamin E, vitamin B, omega 3, omega 6, omega 9 and other important substances beneficial to the body, such as gamma-oryzanol or linoleic acid. It is mainly used in cooking, especially in Asian countries, such as Japan and India.
Rice bran oil is a type of vegetable oil extracted from rice bran. It is the part that comes from polishing brown rice to become milled rice, very popular among health lovers and people who are controlling their weight because rice bran oil has only 120 calories. It also has 14 grams of monounsaturated fat (called good fat, similar to coconut oil) suitable for cooking.
“Rice bran oil” has a high boiling point, so it is suitable for frying or using high heat as the fat in rice bran oil will not easily change its structure when subjected to high temperatures. However, if oil with a low boiling point is used to cook food with high heat until it exceeds the boiling point of the oil, it could cause substances harmful to the body.
The nutritional value of 100 grams of rice bran oil: 80 kilocalories of energy, 3.1 grams of total fat, consisting of 2.3 grams of saturated fat, 1.7 grams of polyunsaturated fat and 0.5 grams of monounsaturated fat. Besides being used for cooking, rice bran oil is also produced in the form of dietary supplements or used as an ingredient in cosmetic products.
Benefits of rice bran oil
We have seen that rice bran oil is rich in many nutrients for health. This time, let's take a look at how the nutrients in rice bran oil benefit our physical health.
- Helps control cholesterol
In rice bran oil, there are properties that help reduce many types of fat in the blood. It is considered an important part in helping break down fat, inhibit enzymes in fat synthesis, reduce bad fat in the body and control cholesterol.
- Helps control blood sugar levels
Benefits of rice bran oil: In addition to helping control cholesterol levels, it also helps control blood sugar levels because rice bran oil contains vitamin E and oryzanol which affect the absorption and use of sugar by cells. Consuming foods containing rice bran oil regularly is another way to help control blood sugar levels.
- Help with the skin
For those who have skin problems which develop rashes or skin allergies, once rice bran oil is applied to the skin regularly or once you frequently use skin care products containing rice bran oil, it helps increase moisture and fight inflammation in the skin as there are many types of antioxidants which cause low irritation and help maintain the skin's pH balance.
- Increase efficiency of gastrointestinal and excretory system
In addition to vitamins and minerals, 100 grams of rice bran oil also contains 15 grams of dietary fiber, thereby stimulating the work of the digestive system and gastrointestinal tract to be more efficient, helping to reduce the absorption of fat in food and improve the digestive system.
- Helps increase muscle
Rice bran oil is considered a good fat; if consumed in the right amount, it would enormously benefit our body. Therefore, it is another healthy food that helps build muscle and very suitable for exercise lovers, bodybuilders, and athletes who want to increase their muscles, However, the amount of consumption should be controlled according to body weight and daily activities as the rice bran oil has both advantages and disadvantages that should not be overlooked.
In addition, rice bran oil may reduce the cholesterol the body absorbs and can prevent certain types of kidney stones. For people who consume rice bran oil every day, it may reduce bad cholesterol (LDL) and reduce the risk of blood vessels diseases, such as heart disease.
What to be careful in rice bran oil
If we consume rice bran oil in the right amount, it could benefit our health, but if we consume too much, it may cause negative effects on our health as follows:
- Stomach discomfort
- Intestinal gas
- Low blood pressure
- Pregnant and breastfeeding women should not consume.
- People with digestive problems or stomach ulcer should absolutely refrain from consuming rice bran oil as it may cause severe allergic reactions.
For people with kidney disease or problems with kidney function, they should avoid eating rice bran oil as the phytic acid in rice grains may worsen kidney function. Also, women who are pregnant or breastfeeding should avoid consuming excessive amounts of rice bran oil. Moreover, rice bran oil contains gamma-oryzanol which may result in decreased thyroid function. For patients with hypothyroidism or other thyroid problems, please consult your doctor before consuming rice bran oil for health safety.
Recommended amount of rice bran oil per day
In general, there is no limit to how much you can eat per day, but the recommended amount is 50 milligrams - 85 grams which has been tested that it is safe and resulted in no side effects.
For health lovers who like to eat stir-fried and fried dishes, rice bran oil is still an interesting alternative as it can be seen that rice bran oil is very useful. However, there are still several things you should consider for your own safety. For any foods, no matter how beneficial it is, they all have hidden side effects as well. Therefore, please take care of yourself and your health by consuming only healthy foods as they could help reduce risky behaviors and help you avoid diseases.
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Sources: Data retrieved on 13/11/2023.
🔖 protriva (data as of 11/18/2022)