Rice bran oil is extracted from the highly nutritious outer layers of rice kernels. It is common in Asian cuisine and is known for its mild flavor and heat tolerance. With a smoke point of 450 degrees Fahrenheit, it is ideal for high-heat cooking such as deep-frying, stir-frying, and pan-searing. It is a great addition to dressings, marinades, and baked goods as well. Rice bran oil has been rising in popularity in the health community due to its potential health benefits. It is only natural to wonder if rice bran oil is gluten-free.
Rice bran oil is gluten-free and offers many health benefits. However, the production and processing of rice bran oil results in a highly refined product with excessive amounts of omega-6 fatty acids. The best gluten-free alternatives to rice bran oil include Primal Kitchen Avocado Oil, Thrive Market Organic Ghee, and Nutiva Organic Virgin Coconut Oil.
In this article, we will discuss the health benefits of rice bran oil, go over some brands available on the market, and review some gluten-free alternatives. Let’s dig in!
Contents
Is Rice Bran Oil Healthy?
Rice bran oil is not as well known as other oils on the market, but its demand is increasing due to its reputation as being a “healthy oil.” We do know it is extracted from the highly nutritious outer layers of rice kernels, it has a high heat tolerance, and it has a mild flavor. Now lets take a look at some of the potential pros and cons of this oil.
Pros of Rice Bran Oil
- The compound oryzanol in rice bran oil may provide antioxidants and anti-inflammatory effects in blood vessels and heart by suppressing several enzymes that promote inflammation.
- It may promote heart heath by reducing LDL (bad) cholesterol and boosting HDL (good) cholesterol.
- Due to the presence of tocopherols and tocotrienols in rice bran oil, which are part of the vitamin E family, it has been shown to provide an anticancer effect.
Cons of Rice Bran Oil
- The methods used to extract rice bran oil are mechanical compression or chemical extraction with a solvent, which makes it a highly refined oil.
- Like most vegetable oils, rice bran oil is susceptible to oxidation during storage, cooking, or processing, which produce harmful and toxic compounds.
- Rice bran oil is high in omega-6 fatty acids. Both omega-6 and omega-3 fatty acids are essential to health, but when a diet consists of an excess amount of omega-6 relative to omega-3, that could contribute to chronic inflammatory diseases.
What are Some Rice Bran Oil Brands?
Thrive Market Organic Rice Bran Oil
This organic rice bran oil is sourced from India and is naturally extracted from the nutritious protective layers that enclose the rice kernel. It has a mild flavor and high smoke point, making it perfect for stir-frying and baking, as well as adding to dressings and marinades. This oil is gluten-free, vegan, certified Kosher, certified organic, and non-GMO.
Ingredients:
- Organic Rice Bran Oil
Nutrition Facts (per 1 Tbsp./14g):
- Calories: 120
- Total Fat: 14g (18% DV)
- Saturated Fat: 3g (15% DV)
- Trans Fat: 0g
- Total Carbohydrate: 0g
- Dietary Fiber: 0g
- Total Sugars: 0g
- Includes 0g added sugars
- Protein: 0g
- Vitamin D: 0mcg
- Calcium: 0mg
- Iron: 0mg
- Potassium: 0mg
NOW Foods Ellyndale Naturals Rice Bran Oil
This family-owned and operated company produces rice bran oil that has undergone purity testing. It is gluten-free and made from non-GMO rice bran. With a high heat tolerance, it is perfect for frying, stir-frying, and dressings. The nutty flavor complements many healthy food dishes.
Ingredients:
- Rice Bran Oil (made from non-GMO rice bran)
Nutrition Facts (per 1 Tbsp./15mL):
- Calories: 120
- Calories from Fat: 120
- Total Fat: 14g (22% DV)
- Saturated Fat: 2.5g (13% DV)
- Trans Fat: 0g
- Polyunsaturated Fat: 5g
- Monounsaturated Fat: 6g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 0g
- Dietary Fiber: 0g
- Total Sugars: 0g
- Protein: 0g
- Vitamin A: 0%
- Vitamin C: 0%
- Calcium: 0%
- Iron: 0%
- Vitamin E: 25%
Gamma One Premium Rice Bran Oil
This rice bran oil is produced in Thailand and has a delicate and subtle flavor. It is gluten-free, non-GMO, certified Kosher, and certified Halal. Rich in vitamins and natural antioxidants, this oil is a great choice for those who have any intolerance to other cooking oils.
Ingredients:
- Rice Bran Oil
Nutrition Facts (per 1 Tbsp./15 mL):
- Calories: 130
- Total Fat: 14g (18% DV)
- Saturated Fat: 4g (18% DV)
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 0g
- Dietary Fiber: 0g
- Total Sugars: 0g
- Includes 0g added sugars
- Protein: 0g
- Vitamin D: 0mcg
- Calcium: 0mg
- Iron: 0.03 mg
- Potassium: 0mg
Healthy Gluten-Free Alternatives to Rice Bran Oil
Primal Kitchen Avocado Oil
This avocado oil is similar to rice bran oil with its high heat tolerance and mild flavor. It is cold pressed and extracted by centrifuge, which is a gentle process and appropriate for producing high quality avocado oil. It contains antioxidants, vitamin E, cholesterol-friendly monounsaturated fats, and heart healthy oleic acid.
This avocado oil is ketogenic, gluten-free, paleo, dairy-free, vegetarian, whole30-approved, vegan, non-GMO, and free from color additives.
Ingredients:
- 100% Pure Avocado Oil
Nutrition Facts (per 1 Tbsp./14g):
- Calories: 130
- Calories from Fat: 130
- Total Fat: 14g (18% DV)
- Saturated Fat: 2g (10% DV)
- Cholesterol: 0mg
- Total Carbohydrate: 0g
- Dietary Fiber: 0g
- Total Sugars: 0g
- Protein: 0g
- Calcium: 0mg
- Iron: 0mg
- Vitamin D: 0mcg
- Potassium: 0mg
Napa Valley Naturals Organic Cold Pressed Sesame Oil
Another good alternative to rice bran oil is this cold-pressed sesame oil that has a light and delicate flavor. It is gluten-free, vegetarian, vegan, certified organic, and non-GMO.
Ingredients:
- 100% Cold Pressed Naturally Unrefined Organic Sesame Seed Oil
Nutrition Facts (per 1 Tbsp./14g):
- Calories: 120
- Calories from Fat: 120
- Total Fat: 14g (22% DV)
- Saturated Fat: 2g (10% DV)
- Trans Fat: 0g
- Polyunsaturated Fat: 6g
- Monounsaturated Fat: 6g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 0g
- Protein: 0g
Thrive Market Organic Ghee
Ghee is a clarified butter from cow’s milk that contains less dairy proteins and has a higher burning point (485 degrees Fahrenheit) than regular butter. Ghee is made by melting regular butter until it separates into liquid fats and milk solids. The milk solids are then removed and the liquid fats that are left is what we call ghee.
Unlike rice bran oil, it has a good ratio of omega-3 and omega-6 fatty acids. Because it has a higher burning point than regular butter, it is also perfect for sautéing and frying foods making it a good alternative to rice bran oil. It also contributes flavor and crispness to foods.
This organic ghee is ketogenic, gluten-free, paleo, whole30-approved, preservative-free, certified Kosher, non-GMO, pasture-raised, salt-free, sugar-free, and soy-free.
Ingredients:
- Organic Unsalted Clarified Butter
Nutrition Facts (per 1 Tbsp./14g):
- Calories: 120
- Total Fat: 14g (18% DV)
- Trans Fat: 0g
- Cholesterol: 35mg (12% DV)
- Sodium: 0mg
- Total Carbohydrate: 0g
- Dietary Fiber: 0g
- Total Sugars: 0g
- Protein: 0g
- Vitamin A: 15%
- Calcium: 0%
- Iron: 0%
- Potassium: 0%
Nutiva Organic Virgin Coconut Oil
Full of healthy fats, this is a medium heat cooking oil (up to 350 degrees Fahrenheit) that is still a good choice for sautéing and frying, but you will need to turn the burner down a bit. It is cold-pressed, unrefined, and offers many health benefits.
This organic coconut oil is ketogenic, gluten-free, paleo, dairy-free, vegetarian, whole30-approved, vegan, non-GMO, certified Kosher, preservative-free, and color additive-free.
Ingredients:
- Organic Unrefined Cold-Pressed Extra-Virgin Coconut Oil
Nutrition Facts (per 1 Tbsp./15mL):
- Calories: 130
- Calories from Fat: 130
- Total Fat: 14g (22% DV)
- Saturated Fat: 13g (65% DV)
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 0mg
- Protein: 0g
Final Thoughts
Rice bran oil is gluten-free and has many potential health benefits such as antioxidants and anti-inflammatory compounds, promoting heart health, and anticancer effects; however, there are drawbacks to it as well such as it being refined oil with the potential to oxidize and have an excessive amount of omega-6 fatty acids. As mentioned in this article, there are several gluten-free alternatives to rice bran oil that are great options to try.
Related Questions
Is rice bran oil paleo?
No, rice bran oil is not paleo and that is mainly due to its extraction method. It is either extracted by mechanical compression or chemical extraction with a solvent, which makes it refined oil. For an oil to be paleo, a good rule of thumb is to consider the food from which the oil is coming from and if that food could easily be turned into oil. If not, than it is not paleo.
Is rice bran oil keto-friendly?
No, rice bran oil is not a keto-friendly oil. Even though it is high in fat with no carbohydrates, which is a good thing on a keto diet, rice bran oil is high in omega-6 fatty acids and low in omega-3 fatty acids. It is better to choose oils with a balanced ratio of these fatty acids when on a keto diet, especially since 50-75% of your diet will be comprised of fats. It is also better to choose oils that are easily extracted from fatty foods like coconuts, avocados, and olives.
Is rice bran oil considered a vegetable oil?
Yes, rice bran oil is considered a vegetable oil. The term vegetable oil refers to plant-based oils. They are derived from various types of fruits, seeds, grains, and nuts.