Bran is an integral part of the whole grain which is removed during processing in order to produce refined grains. Nutritionally rich bran is produced when cereal grains like rice, wheat, oats, millets etc are milled. The oil which is synthesized by pressing the hull or bran of rice grains is known as rice bran oil. It is popularly used as a cooking medium in several Asian countries. However with increasing awareness, the usage of this oil has increased across the world.
Why do people subject rice to milling? Rice bran has high oil content along with a natural enzyme called lipase. The lipase enzyme decomposes oil chemically, producing undesirable odors and flavors by the process of rancidification. Nature tries to protect the rice grains while they are growing and when they have an external covering of husk by isolating oil and lipase into separate types of cells. To make rice consumable, the rice grains are subjected to various processing techniques. As the first step of processing, the rice grains are hulled that is the outer husk is removed. Hulled rice containing only the outermost bran coating, has a very poor shelf life because during processing, lipase comes in contact with oil present in bran subjecting it to rancidification. In order to extend its shelf life, it is subjected further to the process of milling, during which bran is separated from the grains to get polished rice.
In many Asian countries including India, this bran was largely fed only to the cattle. Japan considered rice bran to be a valuable resource since ages and tried to extract oil out of it. Pickles and Takuan are few other ways of consuming rice bran in Japan.
Nutritional Benefits of Rice Bran Oil
Rice bran oil is a rich source of an antioxidant named gamma-oryzanol and a form of vitamin E, known as tocotrienols (TRF). According to studies conducted by Mohammad Minhajuddin, Ph.D and his colleagues, tocotrienols inhibit the cholesterol biosynthesis by inhibiting the activity of the enzyme HMG-CoA reductase. Hence the presence of antioxidants and vitamin E in this oil keep the heart healthy by lowering the levels of bad cholesterol and hence preventing heart attacks.
Rice bran oil consists of 33% polyunsaturated fats (containing essential fatty acids), 20% saturated fats and 47% monounsaturated fats. This composition is very close to the American Heart Association (AHA) recommendations for edible oils. It is a rich source of Linoleic acid (omega-6 fatty acids) and contains a considerable amount of Linolenic acid (omega-3 fatty acids). Essential fatty acids act as vital internal regulators of the body.
It is trans-fat free. It boosts up the immune system and as it is a rich source of antioxidants, it can also clear free radicals.
Cooking Benefits Associated with Rice Bran Oil
Rice bran oil does not smoke at even very high temperatures due to its high smoke point of 490 °F (254 °C). This oil is optimum for high temperature cooking methods like grilling, deep frying etc, as it can take a large amount of heat. Oils which generate smoke spoil the aroma of food by imparting negative flavors.
This oil is light and absorbed by the food to a lesser extent. It lends a mild flavor to the food items which are processed in it.
It is being largely used in the restaurants and bakeries. The food prepared in this oil ultimately turns out to be crispy and crunchy in texture with nice flavor being added to it. Such nature of food is appealing for many people and hence this oil has become a choice for many cooks.
Consumption of Rice Bran Oil
Although rice bran oil imbibes many nutritional benefits and can be conveniently stored at room temperature for a span of one year without getting spoilt, moderate use of this oil is recommended. It can be a good substitute for many commercially available oils but in terms of quantity even this oil should be consumed moderately. As it is a general advice given by doctors across the world, “consume fats in moderate quantities”.
This oil is rich in omega-6 fatty acids needed by our body but it does not provide the optimum n-6 / n-3 ratio. A combination of this oil with oils rich in omega-3 fatty acids like flax seed oil is suggested. Such a combination provides all the nutritional benefits related to rice bran and also maintains the optimum n-6 / n-3 ratio.
The rice bran oil has a number of health benefits owing to which they are used on a large scale in the cooking. It lowers the level of cholestrol in human body and is considered to be safer for heart.
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