Last Updated on January 26, 2022 by Dr Sharon Baisil MD
When it comes to cooking oils, there are a few different types that you can use. Popular options include olive oil, rice bran oil, and canola oil. But which one is the best? We’ll compare rice bran oil and olive oil in this post to see which one comes out on top. Keep reading to learn more!
Rice Bran Oil vs Olive Oil – Side by Side Comparison
We’ve compiled a list that compares rice bran oil and olive oil in terms of nutrition facts, calories, antioxidant levels, and health advantages. Take a look at it below.
- Rice bran oil has more vitamin E as compared to olive oil. On the other hand, olive oil has higher quantities of calcium that is helpful for bone development in the body.
- Rice bran oil is rich in the antioxidant – oryzanol that olive oil is almost absent of. This substance helps improve cholesterol levels in the body and reduces any harmful effects on the heart. Oryzanol also contains sterols that are healthy for the body.
- Olive oil is rich in the antioxidant – polyphenol that is good for the body’s ability to fight free radicals.
- Olive oil also has more iron than rice bran oil from the olives it is extracted from. It is also a richer source of potassium than rice bran oil lacks.
- Tocotrienols and tocopherols are also found in rice bran oil that improves the absorption of Vitamin E in the body.
- The number of saturated fats must be less in oils as they are unhealthy fat. Both rice bran and olive oil have lower saturated fats, but olive oil has lesser. Olive oil has around 14% of its total fats, like saturated fats, whereas rice bran oil has 25% saturated fats.
- Olive oil has more monounsaturated fats (around 70% to 80%), which are good fats and help manage the body’s cholesterol levels.
- Olive oil and rice bran oil are good for diabetic patients and can help with reducing heart risks and related symptoms. In addition to this, these oil choices also help keep the bodyweight under control and not contribute to excess glucose.
- Rice bran oil has a higher smoking point, meaning that it does not burn easily even when cooking in high heat. On the other hand, the smoking point of olive oil is a little lower as compared. The higher smoking point determines that the oil retains better health and nutritional properties for longer.
- The availability of antioxidants is higher in rice bran oil than in olive oil. This means that rice bran oil is better for the body’s immunity.
- Rice bran oil has a longer shelf-life as compared to olive oil. Olive oil has higher chances of spoiling and is often stored in the refrigerator for such reasons.
- Rice bran oil gets more easily absorbed into food than olive oil, usually not appreciable.
- Olive oil is more beneficial in reducing bad cholesterol levels in the body as it has more unsaturated fats than rice bran oil. In addition to this, olive oil also has the qualities to reduce the risk of breast cancer.
- They are both high in calories and need to be used in moderation for such reasons. You can be sure of the daily limits of using these oils by consulting your health doctors.
Many oils are available in the market, but some are high quality, some are cheap, and some are specially made for special uses. Olive oil is another type of oil that is very beneficial for cooking and other purposes. Rice bran oil is another type of oil of excellent quality. Olive oil is the best oil because it has high heart-healthy monounsaturated fats, while rice bran oil has a high oleic acid content. Although olive oil is more expensive, it is perfect for your health. Olive oil has anti-inflammatory properties, which are beneficial for your health.
Oils that are more prone to go rancid generally have a lower smoking point. Rice Bran Oil does have a higher smoking point, about 400F (which is quite high), which is why olive oil tends to be used in deep frying and prolonged cooking.
The difference between the two oils comes down largely to their melting temperatures: Rice bran oil has almost twice the amount of monounsaturated fats compared with Extra virgin olive oil. The same goes for polyunsaturated fats:
Oils are measured at a temperature of their smoking point, the lowest attainable temperature for them to start burning. Both oils have high smoking points, at 225°C and 250 °F, respectively.
Recommended Olive Oil Brands
1. Pompeian Smooth Extra Virgin Olive Oil
2. Partanna Extra Virgin Olive Oil
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3. DiSano Extra Virgin Olive Oil
Recommended Rice Bran Oil Brands
2. Dr Adorable – Rice Bran Oil
3. Saffola Total Refined Cooking Oil
Frequently Answered Questions about Rice Bran Oil and Olive Oil
What oil is healthier than olive oil?
Answer: Olive oil is healthier than most oils because it has a high content of monounsaturated fats, known to have numerous health benefits.
Extra virgin olive oil is the purest form of olive oil, and it is rich in antioxidants and polyphenols that are good for your heart, brain, and skin.
Here are some of the health benefits of extra virgin olive oil:
• It lowers bad cholesterol levels.
• It helps prevent cancer and heart disease.
• It can help improve memory and concentration.
• It promotes weight loss by lowering hunger pangs.
What are Polyunsaturated Fatty Acids?
Answer: Monounsaturates contain fatty acids with between one to 15 carbons (C). These carbon chains should not be broken by normal heating, light, or chemical changes. However, Omega-3 fatty acids have three carbon chains and therefore
break down when heated due to oxidation, such as occurs during baking or frying.
With three or more carbons (C), polyunsaturated fatty acids are associated with higher cholesterol levels and risk of heart disease as they do not undergo oxidation during normal cooking.
Polyunsaturated fatty acids are essential nutrients that help function various body systems.
There are many benefits of polyunsaturated fatty acids like:
• It helps regulate blood pressure and cholesterol levels.
• It lowers the risk of developing heart disease, strokes, diabetes, arthritis, high blood pressure, and other chronic diseases.
• It is known to help reduce inflammation by promoting healthy immune function.
Is rice bran oil OK for deep frying?
Answer: Many people prefer rice bran oil over other oils like canola or olive oil because it has a high smoke point and does not have a strong flavor.
However, there are some drawbacks to using rice bran oil for deep frying, such as:
• It has a higher calorie content than other oils.
• It is more expensive than other oils.
• It has a lower flash point which means that it will take longer to reach the desired temperature before you can start cooking with it.
How can I use rice bran oil to lose weight?
Answer: Rice bran oil has a high level of antioxidants, and it can help you lose weight due to its ability to reduce inflammation and increase the rate of metabolism.
The benefits of rice bran oil include:
• It helps reduce belly fat.
• It helps fight free radicals and prevent the damage they cause to your body’s cells.
• It has been shown to help lower cholesterol levels, blood pressure, and triglycerides while improving HDL (good) cholesterol levels.
• It can help improve blood sugar levels and reduce insulin resistance or the risk for type 2 diabetes by lowering glucose levels in the bloodstream.
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