(Image source from: Rice Bran Vs Canola Oil — What's your pick?})
While health exponents and weight watchers openly and only vouch for olive oil, know that this isn't just the only healthy oil around. Oils of canola and rice bran are equally good for health and come with copious benefits.
However, even before you dive deep into the sea of oils, it's important to understand what constitues a healthy oil.
Senior nutritionist Dr Rekha Sharma defines a healthy oil as one with negligible trans fats, minimum saturated fats, good amount of MUFA (MonoUnsaturated Fatty Acid) and PUFA (PolyUnsaturated Fatty Acid), and Omega-3. So, where do rice bran and canola stand? “MUFA is very good for regulation of blood sugar and hence, beneficial for diabetics. On the MUFA scale, olive, canola, rice bran and then comes groundnut oil, respectively,” she says.
She labels vanaspati ghee, partially hydrogenated oil, and trans fats as worse form of edible fats.
Rice bran oil, squeezed out of thin bran coating of brown rice, is a potent source of MUFA, PUFA, gammaoryzanol, chemical compound and tocotrienol — a type of vitamin E that lowers LDL (bad cholesterol) and increases HDL (good cholesterol), and antioxidants like squalene and tocopherol.
Desai recommends rice brain oil as she believes:“It is a healthy oil and one of the best available in the market, as it has a nearly ideal PUFA:MUFA ratio and w3:w6. It is a rich source of w3, which is lacking in our diet. Canola is generally imported and therefore there would be transport /storage and price point concerns. Also, the availability and awareness is lesser.”
Canola oil, extracted from the seeds of the canola plant, are low in saturated fats and rich source of both omega-3 and omega-6 essential fatty acids. It is further fortified with MUFA and antioxidants like vitamin E and gamma-tocopherol.
Dr Contractor says, “I personally recommend canola oil. It is especially rich in monounsaturated fatty acids (MUFA) like oleic acid which constitutes about 61% of total fats that helps lower LDL (bad cholesterol) and increases HDL (good cholesterol) in the blood. Also, it has a high smoking point and is an ideal choice for occasional frying of food, because it can be heated to a higher temperature and results in lower oil retention in the fried foods.”
Dr Sharma too endorses canola oil,. “As for the cost factor, rice bran oil is cheaper than canola. Personally, I use canola oil but those who can’t afford Canola can opt for rice bran which much healthier than other traditionally used oils.”
To end the debate, just because some types of oil are healthier doesn't mean you go generous in their usage. Whichever oil you use, always make sure to use them in moderation.
AW: Suchorita Dutta
