Rice bran oil is derived from the bran layer of the rice grain, which is the outermost part. This oil is widely utilized as a cooking medium across several Asian nations, notably in Japan, India, and China. Traditionally, rice bran, a byproduct of the milling process, has been repurposed as animal feed or simply discarded. However, it has recently attracted considerable interest due to its numerous potential health advantages as an edible oil.

Below are nine remarkable benefits of incorporating rice bran oil into your diet.

1. Rich in Essential Nutrients

Rice bran oil (rice bran tel) is an excellent source of healthy fats and is enriched with a myriad of other beneficial nutrients. Just one tablespoon (approximately 15 ml) delivers around 120 calories and 14 grams of fat. Like other non-tropical vegetable oils such as canola and olive oil, rice bran oil is characterized by a higher ratio of heart-friendly unsaturated fats compared to saturated fats. Additionally, it provides about 29% of the Daily Value (DV) for vitamin E, a vital fat-soluble vitamin that plays a crucial role in supporting immune health and maintaining the integrity of blood vessels. Various components found in rice bran oil, including tocotrienols, oryzanol, and plant sterols, have been the focus of research due to their potential health advantages. Overall, rice bran oil stands out as a valuable source of unsaturated fats, vitamin E, and numerous other essential nutrients.

2. Potential Benefits for Maintaining Healthy Blood Sugar Levels

Rice bran oil (chawal ke chhilke ka tel) might play a beneficial role in maintaining healthy blood sugar levels by enhancing insulin sensitivity, a crucial factor in preventing type 2 diabetes. Insulin is essential as it helps lower blood sugar by facilitating the transport of glucose into cells. However, the development of insulin resistance means that the body becomes less responsive to this vital hormone.

In a controlled test-tube study involving mouse cells, rice bran oil demonstrated its ability to reduce insulin resistance by neutralizing free radicals—unstable molecules that can contribute to oxidative stress. Furthermore, a 17-day experiment involving mice suffering from type 2 diabetes showed that rice bran oil significantly decreased blood sugar levels by elevating insulin production compared to a control group.

In human trials, similar findings were observed. The morning after 19 healthy men consumed a meal containing 3.7 grams of rice bran mixed with oil, their blood sugar levels plummeted by 15% compared to those who did not include this ingredient in their meal. Interestingly, no significant changes in insulin levels were observed, indicating that rice bran oil may promote healthy blood sugar levels independently of insulin levels. Despite these promising results, further research is warranted to deepen our understanding of its effects.

In summary, rice bran oil has the potential to help lower blood sugar levels and enhance insulin sensitivity, but additional human studies are essential for confirmation.

3. May Support Cardiovascular Health

Rice bran oil (gehu ka tel) has been shown to potentially support cardiovascular health. Notably, the government of Japan recognizes this oil as a health-enhancing food due to its ability to lower cholesterol levels. Initial research conducted on mice indicates that rice bran oil can significantly decrease LDL (low-density lipoprotein or bad cholesterol) while simultaneously increasing HDL (high-density lipoprotein or good cholesterol). Studies involving human participants have similarly demonstrated that this oil effectively lowers LDL cholesterol levels.

A comprehensive review encompassing 11 randomized controlled trials with 344 participants found a strong correlation between rice bran oil consumption and a notable reduction in LDL cholesterol — with an average decrease of 6.91 mg/dL. To put this into perspective, even a modest reduction of 1 mg/dL in LDL can lead to a 1–2% decrease in the risk of developing heart disease.

Among these studies, eight focused on individuals with hyperlipidemia (high fat levels in the blood), while the remaining trials observed participants without this condition. In a particularly enlightening 4-week study involving people with hyperlipidemia, adhering to a low-calorie diet that included 2 tablespoons (30 ml) of rice bran oil daily resulted in significant reductions of LDL cholesterol, as well as improvements in other risk factors for heart disease, such as body weight and hip circumference.

Researchers have attributed these favorable changes in cholesterol levels to the presence of plant sterols in rice bran oil, which inhibit the absorption of cholesterol in the body. Thus, rice bran oil may play a vital role in lowering the risk of heart disease by enhancing cholesterol profiles.

4. Exhibits Antioxidant and Anti-Inflammatory Properties

Rice bran oil, rich in various beneficial compounds, offers notable antioxidant and anti-inflammatory properties. One key compound is oryzanol, which has demonstrated the ability to inhibit several enzymes that promote inflammation. This is particularly important as it may specifically target inflammation in blood vessels and the heart's membrane. If left unaddressed, such inflammation can lead to serious conditions like atherosclerosis — a process characterized by the hardening and narrowing of arteries, potentially resulting in heart disease.

Moreover, in vitro studies conducted on mouse cells indicate that other active compounds, known as tocotrienols, also play a role in mitigating inflammation. In a notable 4-week study involving 59 participants with elevated lipid levels, individuals consumed either 2 tablespoons (30 ml) of rice bran oil or soybean oil. The findings showed that rice bran oil significantly enhanced the participants' antioxidant capacity compared to soybean oil, which may be beneficial in reducing oxidative stress.

Overall, the active compounds present in rice bran oil, such as oryzanol and tocotrienols, may confer substantial antioxidant and anti-inflammatory benefits, supporting heart health and overall well-being.

5. Potential Anticancer Properties

Tocotrienols, a specific group of antioxidants found in rice bran oil (gehu ka tel), have shown promising potential in combating cancer. Research conducted in laboratory settings and through animal trials indicates that these tocotrienols can inhibit the proliferation of various cancer types, including those affecting the breast, lungs, ovaries, liver, brain, and pancreas. For instance, one laboratory study demonstrated that tocotrienols derived from rice bran oil provided a protective effect on both human and animal cells that were subjected to ionizing radiation, a factor that can lead to detrimental effects such as cancer.

Moreover, additional laboratory investigations have highlighted that when tocotrienols are used in conjunction with other anticancer medications or chemotherapy, they may exhibit potent anticancer effects. However, the use of antioxidant supplements like tocotrienols during chemotherapy remains a topic of debate, as studies have presented mixed outcomes regarding whether they enhance or hinder treatment efficacy. Consequently, further research is essential to draw more definitive conclusions. It is critical to remember that while rice bran oil may contribute beneficial compounds, it should not be viewed as a standalone treatment for cancer.

In summary, while laboratory and animal studies suggest that certain components in rice bran oil might offer protective benefits against cancer, more extensive studies are required to validate these findings.

6–8: Additional Promising Benefits

Rice bran oil is known for its numerous emerging advantages, which extend beyond its culinary uses.

6. Potential to Combat Bad Breath

Oil pulling, a time-honored tradition in many cultures, involves swishing oil in the mouth similarly to mouthwash to enhance oral hygiene. A study conducted with 30 pregnant women indicated that practicing oil pulling with rice bran oil led to a noticeable reduction in bad breath. Researchers believe that the oil's abundant antioxidant properties might play a crucial role in this benefit.

7. Possible Enhancement of Immune Health

Rice bran oil could bolster your immune system, which serves as your body's primary defense mechanism against harmful bacteria, viruses, and other pathogens. For instance, a test-tube study involving mouse cells demonstrated that a rich extract of oryzanol from rice bran oil improved immune response. Nonetheless, it remains uncertain whether humans would experience the same effects.

8. Potential Boost to Skin Health

The antioxidants present in rice bran oil may contribute positively to skin health. A 28-day research trial found that participants showed improvements in skin thickness, texture, and elasticity on their forearms after applying a gel and cream infused with rice bran extract twice a day. Although there is limited research, many skincare products aimed at those desiring youthful skin incorporate rice bran oil. In summary, research suggests that rice bran oil may help reduce bad breath, strengthen your immune system, and enhance skin health; however, further studies are needed to confirm these benefits.

9. Effortlessly Incorporate into Your Diet

Rice bran oil, known as rice bran ka tel in Hindi, is remarkably versatile and a fantastic addition to your culinary repertoire. In contrast to olive and canola oils, it excels in frying and baking due to its mild taste, which harmonizes beautifully with a variety of dishes. Its flavor profile carries a nutty, earthy essence akin to that of peanut oil, making it a great choice for diverse cuisines.

One of the oil's standout features is its high smoke point, rendering it perfect for high-temperature cooking methods. Additionally, beneficial compounds such as oryzanol and tocotrienols remain intact during the cooking process, enhancing its nutritional value. While some products may not detail their production methods, rice bran oil processed through solvent extraction instead of cold pressing could potentially contain a higher concentration of these beneficial compounds.

This oil can be seamlessly integrated into your meals, whether for stir-fries, soups, dressings, or vinaigrettes. It also makes for a delightful addition to warm cereals like oatmeal, enriching both flavor and nutrition. For an interesting twist, consider blending rice bran oil with other oils, such as olive or canola oils, to create a unique flavor profile in your cooking. Overall, rice bran oil is not only versatile but also an effortless way to enhance your diet with its high smoke point and mild flavor, making it a perfect ingredient for a variety of culinary applications.

The Bottom Line

Rice bran oil, derived from the outer layer of the rice kernel (known as chawa in India), is gaining traction for its numerous health advantages. This oil is celebrated for its potential to enhance blood sugar regulation and support heart health. Furthermore, it is rich in various antioxidants, which may contribute to its anti-inflammatory and anticancer properties. You can easily purchase rice bran oil at your local supermarket or through online retailers, making it accessible for everyone looking to incorporate it into their diet.