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Consuming a healthy diet involves choosing the right cooking oil for your food. When it comes to refined oils, people may often get caught between choosing rice bran oil vs sunflower oil. With varying nutritional make-ups and fat compositions, the two oils cater to very different needs. While both rice bran oil and sunflower oil have a mild flavour, making them versatile for a variety of dishes, both have very different consistencies. Choosing the right type of oil depends on your dietary needs, the dishes that need to be cooked and the cooking method that you wish to use. However, if you are confused between rice bran oil and sunflower oil, here is which one you should go for, and why.
Rice bran oil is a type of vegetable oil extracted from the outer layer, or bran, of the rice grain. “It is commonly used in cooking due to its high smoke point and neutral flavour, making it suitable for a variety of cooking methods, including frying and sautéing,” explains dietitian Suvarna Sawant.
Rice bran oil is rich in vitamin E and antioxidants like oryzanol. It has a balanced composition of saturated, monounsaturated, and polyunsaturated fats. A study published in Agricultural and Biological Sciences states that the fatty acids present in rice bran oil include oleic acid, linoleic acid, and palmitic acids.
Sunflower oil is a vegetable oil extracted from the seeds of the sunflower plant called Helianthus annuus. “It is widely used in cooking, particularly for frying and baking, due to its mild flavour and relatively high smoke point,” explains Sawant. Sunflower oil is rich in vitamin E and is available in different types, including high oleic sunflower oil, which contains more heart-healthy monounsaturated fats. Using sunflower oil for hair loss has also shown good results.
When comparing rice bran oil and sunflower oil for health, both have their unique benefits. Here’s a comparison based on several health-related factors:
Rice bran oil contains a balanced mix of monounsaturated (oleic acid) and polyunsaturated (linoleic acid) fats. It has about 23 percent saturated fat, 44 percent monounsaturated fat, and 30 percent polyunsaturated fat, states a Journal of Food Science and Technology study.
In sunflower oil, the composition varies depending on the type. High oleic sunflower oil is particularly rich in monounsaturated fats (around 80-90 percent), which are beneficial for heart health. The significant fatty acids that are found in sunflower seeds are 62-69 percent linoleic acid and 20-25 percent oleic acid, according to a study published in the journal Helia.
Rice bran oil is rich in oryzanol, an antioxidant that helps reduce cholesterol levels and may offer anti-inflammatory benefits. It also contains vitamin E in the form of tocopherols and tocotrienols, which protect cells from damage. A study published in the Hormone and Metabolic Research observed that rice bran oil decreased total and LDL cholesterol in the participants significantly.
Sunflower oil is high in vitamin E, particularly tocopherols, which provide antioxidant protection and support skin health. According to the US National Institutes of Health, one tablespoon of sunflower oil contains 5.6mg of vitamin E, which is 37 percent of the daily value required. However, it may lack other unique compounds like oryzanol found in rice bran oil.
The question remains: Which is healthier – rice bran oil or sunflower oil?
Rice bran oil might be better for overall cholesterol management and for those looking for a balanced intake of fats and cholesterol. “Its unique compounds like oryzanol offer additional health benefits,” says Sawant. On the other hand, high oleic sunflower oil is a strong contender for heart health, especially for those looking for an oil high in monounsaturated fats and vitamin E. Check out other healthy cooking oils that you can use as well.
While rice bran oil is generally considered a healthy cooking oil, there are some potential risks:
Sunflower oil, while widely used and generally considered healthy, has some potential risks:
For most adults, it is recommended to consume about 2-3 tablespoons (approximately 30-45 ml) of healthy oils, including rice bran oil, per day as part of your total fat intake, says Sawant. This amount should be adjusted based on your overall diet, calorie needs, and the types of fats you’re consuming.
Similar to rice bran oil, consuming 2-3 tablespoons per day of sunflower oil is generally a healthy amount for most people, says Sawant. It should be part of your overall fat intake and balanced with other types of fats, especially those rich in omega-3 fatty acids. Adjust your intake based on your specific dietary needs and health goals.
When cooking with rice bran oil, it is important to take advantage of its high smoke point, which makes it suitable for high-heat cooking methods such as frying, stir-frying, and grilling. “However, even though it can withstand high temperatures, it’s crucial to avoid overheating the oil, as prolonged exposure to extremely high heat can degrade its quality and reduce its beneficial nutrients, such as oryzanol and vitamin E,” says Sawant.
If you use rice bran oil for deep frying, it’s advisable not to reuse the oil multiple times to prevent the accumulation of harmful compounds.
Proper storage is also essential for sunflower oil—keep it in a cool, dark place to prevent oxidation and rancidity, and try to use the oil within a few months after opening to maintain its freshness.
Both rice bran oil and sunflower oil are good for health and food can be cooked in them. However, both these cooking oils come with their own set of advantages. While rice bran oil is good for cholesterol, sunflower oil also promotes good heart health. However, it is very important to use these oils carefully, not overheat and now overuse.
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Anjuri Nayar Singh has over 12 years of experience in writing for various topics including lifestyle, films, television and OTT. She also writes on art and culture, education and human interest stories. ...Read More
