7 Differences Between Rice Bran Oil And Olive Oil
Rice Bran Oil or Olive Oil, which of the two is better? If you have been wondering about the same, then you need to read this post. Here we will compare these two oils and try to determine how rice bran oil compares to olive oil.
Rice Bran Oil Vs. Olive Oil
Rice Bran oil has many health benefits which make it better and healthier cooking oil than olive oil. Some of the points, it scores over olive oil include:
1. More Nutrients
Rice bran oil contains a higher percentage of vitamin E than olive oil. Also, rice bran oil contains tocopherol and tocotrienol, the two forms of vitamin E, while olive oil only contains the tocopherol form. This again is significantly less than rice bran oil’s tocopherol levels (1).
Moreover, rice bran oil is rich in oryzanol, which isn’t present in olive oil. Olive oil, however, is healthier for the heart and boasts of health-enhancing antioxidants like DHPEA-EDA, which are known for their heart-protecting capacities (2).
[ Read: Olive Oils For Cooking ]
2. Rice Bran Oil’s Special Compounds
Rice bran oil contains two unusual and rare compounds in oryzanol and tocotrienol, which are not present in olive oil.
- Oryzanols:
These compounds block cholesterol absorption and help lower LDL cholesterol levels. Oryzanols also contain sterols that are generally found in soy (3).
- Tocotrienols:
These are fat-soluble compounds, which have been converted into vitamin E. Vitamin E has many benefits, owing to its strong antioxidant properties. Vitamin E helps eliminate damage-inducing free radicals from the body and prevents skin problems like pigmentation and acne. It also fights the aging process (4).
3. Longer Shelf Life
Rice bran oil has a longer shelf life compared to other oils (5). Olive oil is especially delicate and gets spoilt rather easily. You might have to refrigerate olive oil to prolong its shelf life.
4. Lowers Cholesterol
“Food and Chemical Toxicity” published an animal-based study in 2005, where it was concluded that rice bran oil consumption can reduce cholesterol levels significantly, which include a 62-percent decrease in LDL or “bad” cholesterol (6).
While, on the other hand, olive oil contains more monounsaturated fats, which also help lower blood pressure and in turn lower the risk of cardiovascular problems (7). Olive oil shows potential in lowering the risk of breast cancer.
5. Calorie Alert
Although this is one point where both oils are quite similar to each other, you should remember to use these oils in moderation. Rice bran is lower in monounsaturated or good fat than olive oil.
6. Smoking Points
Rice bran oil is the better choice for cooking. It has a smoking point of 490 degrees (8), compared to that of 360 degrees of olive oil (9). What this basically indicates is that olive oil will find it difficult to break down nutrients quickly, and in turn will not be able to retain its nutritional value.
7. Cold Pressed
Rice bran oil versus Olive oil – This is one point where olive oil scores over rice bran oil. As olive oil is cold pressed, it retains many more nutrients and vitamins than rice bran oil, thus making it healthier and more natural than rice bran oil.
[ Read: Differences Between Castor Oil And Coconut Oil ]
Conclusion:
Although rice bran oil appears to be more effective than olive oil, we suggest that you use rice bran oil for frying and sautéing food, and olive oil for splashing over cooked vegetables or salads.
This way you will be able to enjoy the fruits of both oils and maintain a heart healthy diet. So, Rice bran oil vs Olive oil is not an ideal match, as both are quite different oils with their own sets of properties.
Tell us which oil of the two you think is the better option, and why. Our readers would love to read your suggestions. Share your experiences with us here. Leave a comment below.
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