Benefits Of Rice Bran Oil For Your Daily Cooking

Benefits of White oil like Rice bran

There are varieties of white oils and having different smoking point. The oil changes its consistency, colour, taste and also its nutritional benefits when heated.  After reaching its smoking point many nutrients gets destroyed and produce harmful compounds.

All the white oils contains different amounts of PUFA, MUFA and saturated fats so rotating every oil is a good option to keep our heart and health healthy as it provides all essential fatty acids which our body demands. There is no single oil which contains all essential fatty acids with correct combination of PUFA, MUFA and saturated fats. A ratio of 20% saturated fats, 30% PUFA and 50% MUFA in the diet is beneficial for good health.

There are many edible oils like sunflower, coconut, groundnut, mustard, canola, olive, extra virgin olive, avocado, sesame, grape seed, corn, palm oil, soyabean and rice bran oil and all oils have some pros and some cons but the best cooking oils with their benefits are discussed below.

• Rice bran cooking oil: This oil is extracted from the germ and interior husk of rice. The oil mainly contains unsaturated fats like MUFA, PUFA which are healthy to heart. It has high smoking point around 500 degrees F. It is good for deep frying, stir frying, broiling and grilling. It is a good choice for making cakes and cookies. The oil contains a compound gamma-Oryzanol which helps to improve cholesterol level. It contains enough Vit-E which is a good antioxidant and it protects the cell from getting damage. They have long shelf life and thus there is a less chance of getting rancid easily.

The only demerit of Rice bran oil is hypocalcaemia as it lowers the blood calcium if taken regularly.

• Olive Oils: It is rich in MUFA which helps to lower cardiac disease, breast cancer and has a cholesterol lowering effect. Olive oil also controls gall stone and stomach ulcer development. It lowers the blood sugar rapidly so diabetic should be careful. It also helps in calcium absorption. It is good for salad dressings, sautéing, pastas, risottos, pancakes, egg poaches and cooking over medium heat because they have low smoking point. It contains many vitamins, minerals and proteins which is good for hair and skin remedy.

The only demerit is that it gets unstable when heated.

• Extra Virgin Olive Oil: It is rich in both antioxidants and polyphenols which keep our heart healthy. Good choice for making salads, cold dishes, pastas etc because of its low smoking point of 320 degree F. Having high amount of MUFA it helps more in metabolism of fat than other oils.
• Canola oil: It is also the healthy cooking oil due to its low saturated fat content, high omega 3 and MUFA fat contents. It reduces the risks of heart disease. It has medium smoking point 400 degree F and works well with baking, sautéing and stir frying.

But canolas are sometimes extracted from genetically modified plant so be careful and purchase from certified shops.

• Avocado oil: It is rich in MUFA and Vit-E. Having smoking point of 520 degree F it can be used for all types of cooking. It is also good for dressing, mayonnaise, vinaigrette and grilling. But these oils are very costly and problems of availability. The shelf life of oil is no longer so gets rancid if not stored properly.
• Refined Coconut Oil: It has a smoke point of around 00 degree Fand a good option for sautéing and stir frying. It contains MCT and are burned easily to provide instant energy to liver and thus helps in fat mass reduction. Choose organic brands of coconut oil to get chemical free, less processed oil.

The intake of white oils particularly olive enhances metabolism of the body in the obese because of the presence of phenolic compounds, antioxidants, anti-inflammatory, anti-clotting factors.

Rice bran oils prevents from breast cancer development, boosts immune system, improves skin, helps in weight reduction, supports brain development and relaxes from menopausal problems.

Both the oils have lower allergic reactions and are also helpful in preventing cardiac diseases, hypertension and cholesterol reduction.