Choosing the right cooking oil can make a big difference in heart health, cholesterol levels, and overall well-being. Rice bran oil and sunflower oil are two of the popular choices because of their dissimilar nutritional profiles and the benefits they both provide. The taste of the oils, along with a high smoke point, helps them to be utilised for frying and sautéing with ease. Rice bran oil possesses antioxidant content and balanced fat composition, both known to favour cholesterol management. Sunflower oil, the high-oleic version in particular, offers heart-salubrious monounsaturated fats and vitamin E. Understanding their composition, health benefits, possible risks, and proper usage will make it easier for you to make your decision for everyday cooking.
Understanding rice bran and sunflower oil
According to doctor expert Sudhir Kumar @hyderabddoctor, for regular Indian cooking, rice bran oil is usually the better choice. Understanding both the oils, their benefits and risks is a must before utilising your Indian cooking method.
Rice bran oil
Rice bran oil contains a balanced mix of fats with about 23% saturated, 44% monounsaturated and 30% polyunsaturated. This combination of fatty acids makes it suitable for people seeking balanced dietary fat intake. Since rice bran oil is rich in antioxidants, which may help to lower LDL and cholesterol while providing anti-inflammatory properties. Its high smoke point makes it very useful in high-heat cooking methods, such as stir-frying, deep frying, and grilling, without losing its beneficial properties.
Sunflower oil
Sunflower oil is obtained from sunflower seeds and is widely used due to its neutral flavour and relatively high smoke point. High-oleic sunflower oil, in particular, has a very high level of monounsaturated fats, at around 80–90%, which makes it heart-healthy and helps lower LDL cholesterol. Sunflower oil is available in various forms which are differentiated by their fatty acid composition and benefits on health.
Health benefits: Rice bran oil and sunflower oil
Rice bran oil might also be better for maintaining cholesterol and overall heart health because of some of its unique compounds, such as oryzanol, which has been shown to reduce LDL cholesterol. Its balanced fat profile supports a healthy omega-6 to omega-3 ratio when appropriately consumed.Sunflower oil- versions containing high oleic acid in particular-is a potent candidate for a healthy heart because of its high level of monounsaturated fats and vitamin E. Both oils have mild flavours and can serve the same cooking purposes, but which one a consumer decides to go with may come down to personal dietary focus: either lowering cholesterol levels or boosting protection around the heart.
Rice bran and sunflower oil: Risks and considerations
Rice bran oil has considerable omega-6 fatty acids, so consuming in excess, without adequate omega-3s, can promote inflammation. Some raw rice bran oils will also contain trace arsenic taken up by rice, although the refined oils usually minimize this risk.Sunflower oil can oxidise in the presence of high heat, air, or light to form harmful free radicals associated with cell damage, ageing, and disease. Partially hydrogenated sunflower oil may contain trans fats, which raise LDL cholesterol and lower HDL cholesterol.
Rice bran vs sunflower oil: Which is healthier
Both rice bran oil and sunflower oil have their own unique health benefits and can feature in a healthy diet. While rice bran oil is efficient for cholesterol control and maintaining a balanced fat intake, high oleic sunflower oil does the job of maintaining heart health and offering enough vitamin E. Understanding their differences, risks, and proper usage helps consumers make informed choices to support overall wellness and heart protection.Also Read | Combining watermelon and lemon may lower colon cancer risk: AIIMS trained expert reveals the digestive science behind it
