Rice Bran Oil vs Olive Oil: Which One Holds Up Better Under Heat?

By: Brian S. MH, MD (Alt. Med.)

Rice Bran Oil vs Olive Oil: Which is Better for High-Heat Cooking?

When choosing the best cooking oil, two options often stand out: rice bran oil and olive oil. Both oils are rich in monounsaturated fats (MUFs), which are beneficial for heart health, but they differ in their composition, smoke points, and performance during high-heat cooking. In this article, we will explore these differences, discuss why olive oil has been long revered as the "best" cooking oil, and introduce rice bran oil as an emerging, yet lesser-known contender with an equally impressive profile.

Fatty Acid Composition: A Breakdown

Both rice bran oil and olive oil contain high amounts of monounsaturated fats (MUFs), which have been shown to improve cardiovascular health by reducing bad cholesterol levels and promoting good cholesterol. However, the exact composition of each oil varies.

Rice Bran Oil:

Saturated fats: 21%

Monounsaturated fats: 47%

Polyunsaturated fats: 33%

Rice bran oil is known for its balanced fatty acid profile, which includes a combination of healthy fats that contribute to better metabolic health and lipid profiles (Healthline, 2020).

Olive Oil:

Saturated fats: 14%

Monounsaturated fats: 73%

Polyunsaturated fats: 11%

Olive oil, especially extra virgin olive oil, is highly regarded for its high content of oleic acid, a monounsaturated fat, and its anti-inflammatory compounds like polyphenols and vitamin E (Doctor’s Choice Oil, 2023).

Both oils are rich in MUFs, which are linked to improved cholesterol levels, decreased inflammation, and enhanced overall heart health (Foodstruct, 2023).

Smoke Points and Cooking Performance

One key difference between rice bran oil and olive oil is their smoke point—the temperature at which oil begins to break down and release harmful compounds like aldehydes and peroxides.

Rice Bran Oil: Has a smoke point of around 450°F (232°C), making it suitable for high-heat cooking methods like frying, deep frying, and sautéing (Doctor’s Choice Oil, 2023). The oil maintains its stability and retains its beneficial properties even when exposed to high temperatures over extended periods.

Olive Oil: Extra virgin olive oil has a smoke point of approximately 375°F (190°C), which limits its use in high-heat cooking methods. Refined olive oils have a higher smoke point, but even so, they are not as ideal for high-heat applications compared to rice bran oil (Healthline, 2020).

Because rice bran oil has a higher smoke point, it is better suited for frying and other high-heat applications, where olive oil may break down and lose its health benefits.

Antioxidants, Peroxides, and Aldehydes

Both oils contain antioxidants, but their performance when heated repeatedly is where they differ significantly.

Olive Oil: Extra virgin olive oil is rich in antioxidants like polyphenols, vitamin E, and phenolic compounds. However, these antioxidants degrade when olive oil is heated repeatedly, especially during frying. When exposed to high heat, olive oil can form peroxides and aldehydes, compounds that are associated with oxidative stress and are potentially harmful (Foodstruct, 2023).

Rice Bran Oil: While rice bran oil contains fewer antioxidants than olive oil, it maintains its stability and antioxidant levels better when subjected to heat. Rice bran oil’s ability to resist the formation of harmful oxidation products like peroxides and aldehydes makes it a safer option for high-temperature cooking (Doctor’s Choice Oil, 2023).

Flavor, Smell, and Texture

Olive Oil: Extra virgin olive oil is known for its distinctive flavor and aroma, which can enhance the taste of dishes, particularly in Mediterranean cuisine. However, this strong flavor may not be suitable for all dishes, especially those that require a more neutral-tasting oil (Doctor’s Choice Oil, 2023).

Rice Bran Oil: In contrast, rice bran oil has a mild, neutral flavor and aroma. This makes it an excellent choice for cooking where you don't want the oil to overpower the natural taste of the food. Additionally, rice bran oil absorbs less oil during frying, leading to crispier, less greasy food (Doctor’s Choice Oil, 2023).

Why Olive Oil Has Been Revered as the "Best" Cooking Oil

Olive oil, particularly extra virgin olive oil, has been hailed as the "best" cooking oil due to its rich content of monounsaturated fats, antioxidants, and anti-inflammatory properties. It has been studied extensively and is linked to numerous health benefits, including improved heart health, reduced inflammation, and a lower risk of chronic diseases (Foodstruct, 2023). Its long-standing reputation as a key component of the Mediterranean diet contributes to its status as a health food.

The Emergence of Rice Bran Oil: A Better Profile Yet Lesser Known

Rice bran oil, despite being lesser-known, is quickly gaining attention due to its excellent fatty acid profile, high smoke point, and stability under heat. It provides a balanced combination of monounsaturated and polyunsaturated fats, making it a great choice for individuals seeking a heart-healthy cooking oil that can withstand high temperatures without breaking down (Healthline, 2020). While olive oil remains a staple in kitchens around the world, rice bran oil is emerging as a viable alternative, particularly for high-heat applications like deep frying.

Conclusion

Both rice bran oil and olive oil offer significant health benefits, but they serve different purposes in the kitchen. Olive oil is an excellent choice for cold uses like salad dressings and as a finishing oil, thanks to its rich flavor and antioxidant content. However, rice bran oil stands out when it comes to high-heat cooking due to its higher smoke point, better retention of antioxidants, and lower levels of harmful peroxides and aldehydes during frying. For those who engage in frequent frying or need an oil that maintains its quality under high heat, rice bran oil is the better choice.

References:

Doctor’s Choice Oil (2023). Exploring Health Benefits: Rice Bran Oil vs. Olive Oil. Available at: www.doctorschoiceoil.com

Foodstruct (2023). Rice Bran Oil vs. Olive Oil—In-Depth Nutrition Comparison. Available at: www.foodstruct.com

Healthline (2020). Rice Bran Oil vs. Olive Oil: Which Is Healthier? Available at: www.healthline.com

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