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.

What is rice bran oil?

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.

What is sunflower oil?

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.

Rice bran oil and sunflower oil: Which is healthier and why?

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:

Fat Composition:

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.

Antioxidants and Nutrients

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.

Both rice bran oil and sunflower oil have neutral flavours and tastes. Image courtesy: Freepik

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.

Risks of using rice bran oil

While rice bran oil is generally considered a healthy cooking oil, there are some potential risks:

• Omega-6 fatty acids imbalance: Rice bran oil contains a significant amount of omega-6 fatty acids. “Consuming too much omega-6 relative to omega-3 fatty acids can lead to inflammation in the body, which is linked to chronic diseases like heart disease and arthritis. Maintaining a balanced ratio of omega-6 to omega-3 in your diet is important,” says Sawant.
• Might be contaminated with arsenic: Rice bran oil may contain higher concentrations of arsenic since rice can absorb arsenic from the soil and water. “Although refined rice bran oil typically has lower levels of arsenic due to processing, long-term exposure to even small amounts of arsenic could be a concern,” says Sawant.

Risks of using sunflower oil

Sunflower oil, while widely used and generally considered healthy, has some potential risks:

• Oxidation and formation of free radicals: Sunflower oil, especially high in polyunsaturated fats, is prone to oxidation when exposed to heat, light, and air. This oxidation can lead to the formation of harmful free radicals, which are linked to cell damage, ageing, and various diseases, including cancer and heart disease.
• Trans Fat Formation: In some cases, sunflower oil is partially hydrogenated to increase shelf life, leading to the formation of Trans fats. “Trans fats are harmful to health, significantly increasing the risk of heart disease by raising LDL (bad) cholesterol and lowering HDL (good) cholesterol,” says Sawant.

Recommended dosage of rice bran oil and sunflower oil

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.

Reheating or overheating oils can be dangerous for health. Image courtesy: Freepik

What to remember while cooking with rice bran oil and sunflower oil?

1. Don’t overheat

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.

2. Don’t reuse

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.

3. Store well

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.

Summary

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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