Rice bran oil or sunflower oil is better for health?

Sunflower oil is good for health. Photo source: Freepik

Below are the shares of nutritionist Suvarna Sawant (India).

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- Fat composition:

According to research from the Journal of Food Science and Technology, rice bran oil contains about 23% saturated fat, 44% monounsaturated fat, and 30% polyunsaturated fat.

In sunflower oil, the composition varies depending on the type. Sunflower oil is high in oleic acid, which is especially rich in monounsaturated fats (about 80 to 90%), which are beneficial for heart health.

- Antioxidants and nutrients:

Rice bran oil is rich in oryzanol, an antioxidant that helps lower cholesterol levels and may have anti-inflammatory benefits. It also contains vitamin E in the form of tocopherol and tocotrienol, which helps protect cells from damage.

Sunflower oil is high in vitamin E, especially tocopherols, which have antioxidant effects and support skin health.

Which oil is better?

Rice bran oil may be better for cholesterol control and for those looking to balance their fat and cholesterol intake. On the other hand, sunflower oil is high in oleic acid, which is good for heart health. However, these oils should be used with caution and should not be overheated.

Dosage of rice bran oil and sunflower oil

For most adults, 2 to 3 tablespoons (about 30 to 45 ml) of rice bran oil is recommended. This amount should be adjusted based on your overall diet, calorie needs, and the type of fat you are consuming.

Similar to rice bran oil, it is also recommended to consume 2 to 3 tablespoons of sunflower oil per day. This amount is adjusted based on your specific dietary needs and health goals.

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