10 Health Benefits of Rice Bran Oil as We use rice bran oil cooking all of our wok-fry.

A good cooking oil doesn't just add life to the most common foods, but also plays a pivotal role in your health. It could affect your cholesterol levels, alter your metabolicsyndrome and if you're using the right kind of oil, it could also reduce inflammation. That's what makes it all the more important to pick the right one. In the last few years, ghee (clarified butter) and refined oil have earned a bad reputation due to the cholesterol and heart disease scare. For such health reasons, people have become more open to experiment with new types of oil. On such variety that has slowly been creeping up on health charts is Rice Bran Oil.

According to Dr. Ritika Samaddar, Chief Dietician at Max Healthcare, "Rice bran oil is a relatively new entrant in the category of cooking oils and perhaps the healthiest. This is for a number of reasons: for one, it's got an ideal balance of polyunsaturated fats (PUFA) and monounsaturated fats (MUFA). To be precise, rice bran oil has 37 percent polyunsaturated fats and 45 percent monounsaturated fats, almost a 1:1 ratio."

She added, "Rice bran oil is made from bran which makes it rich in Vitamin E that is essentially an antioxidant. What's also interesting is that rice bran oil is relatively cheap and more of it can be produced right here in India."

Different oils have different compositions of fats and they behave differently when heated. So before you hop onto the bandwagon, it is very important to know your oil.

1. Has a Neutral Taste

The outer layer of the rice grain is called bran and the oil is extracted from this brown husk. It has a mild flavour and is neutral in taste. The taste does not clash with Indian food and you can even use it in cookies and cakes. It may lend a mild nutty flavor. It can be used for sautéing, grilling, marinades and is great in salad dressings. It's light and quite versatile.
 

2.  Contains Good Fats


The National Institute of Nutrition and The Indian Council of Medical Research recommend oils that have an equal proportion of saturated fatty acids, monounsaturated fats and polyunsaturated fats. Rice bran oil has an almost balanced fatty acid composition that is close to this ratio. Rice bran oil is rich in monounsaturated and polyunsaturated fats and free of trans-fats.

3. Heart Friendly

It is known as the heart-friendly oil. "Rice bran might help lower cholesterol because it contains the right amount of oryzanol which is an antioxidant. It helps decrease cholesterol absorption and increase cholesterol elimination," says Gargi Sharma, Nutritionist & Weight-Management Expert. Indians are genetically prone to heart disease and therefore one should to take precautions to have a healthy heart.
 

4. Lowers Cholesterol


The American Heart Association and The World Health Organization (WHO) recommend rice bran oil as the best choice for improving serum cholesterol levels.

5. Has a High Smoke Point

Rice bran oil has a high smoke-point, which is pitched at 254C or 490F, which makes it perfect for stir frying or deep frying. It can maintain its nutritive quality even at high temperatures. Also, it has been seen that food cooked at high temperatures absorbs less oil.
 

6. Less Oily

Rice bran oil is less viscous which means that it does not stick to food. It absorbs less oil which is why you also need to be careful of the quantity you use. In fact, it tends to feel less oily on the tongue.

7. Rich in Vitamin E

 "It is rich in Vitamin E which is powerful antioxidant and has antimutagenic properties which prevent from cancer. Vitamin E also helps in boosting your immunity," says Gargi.
 

 

8. Aids Weight Loss

"It contains high levels of natural antioxidants which boost your metabolic rate and may help with weight loss," adds Gargi.  The high level of antioxidants not only makes this oil healthy but also makes it resist rancidity and spoilage. It has a long shelf life.

9. Good for the Skin

Squalene is a compound present in Rice Bran Oil which is easily absorbed by the skin and keeps it soft, supple and smooth.
 

10. Has Anti-Inflammatory Properties

It is an anti-inflammatory and some studies have shown that its consumption can reduce the effects of menopause like hot flashes.

Benefits of Healthy Thai Food

Thai cuisine is one of the healthiest foods you can eat. In fact, several Thai dishes, such as Tom Yum Soup, are currently under scientific study for their incredible health benefits (see Thai Soup Under Study). Of course, it's already known that many of the fresh herbs and spices used in Thai cooking - such as turmeric, galangal, coriander, lemongrass, and fresh chillies - have immune-boosting and disease-fighting power.

 

Find out more about these and other ingredients that contribute to making Thai food one of the healthiest you can eat.

Each of the following Thai ingredients has numerous health benefits and immune-boosting power. To maximize these benefits, I recommend cooking your Thai food from scratch, which means you are using only the freshest ingredients. (To learn how to cook Thai food, see: Easy Thai Recipes, Step by Step (with pictures).

Turmeric

Curcumin, the active ingredient in turmeric, is known as an anti-inflammatoryagent, helping to relieve allergy symptoms as well as arthritis (or any condition caused by excess inflammation). It is also a powerful anti-oxidant, that can protect the body from damage by toxins and free radicals. Curcumin also protects platelets in the blood, improving circulation and protecting the heart.

As such, turmeric has been known to:

 

  • be a valuable digestive aid
  • helps those with arthritis
  • improve cardiovasular (heart) conditions
  • protect the body from bacterial infections (such as wounds)
  • fight skin and breast cancers in animal studies.

To add more turmeric to your diet, try to eat curry (the kind that includes turmeric, like yellow curries) at least once a week. Try, for example my Easy Thai Yellow Curry Chicken Recipe, which is easy to make and tastes delicious!

 

Or, if you are vegetarian, try my: Thai Yellow Vegetarian Curry Recipe.

Galangal

Though foreign to most of us in the West, this relative of ginger has many of the same health benefits, most notably its ability to aid with digestion.

Galangal is now grown in most Southeast-Asian countries, but was first harvested for use in cooking and medicine in China and Java. By the Middle Ages, galangal was already in common use throughout Europe. Referred to as “the spice of life” by St. Hildegard of Bingen (1098-1179), galangal was, in fact, one of her favorite remedies. This famous herbalist used galangal to treat everything from deafness and heart disease to indigestion.

Today, galangal is used extensively in Traditional Chinese and Ayurvedic medicine, and is often thought to be even more beneficial than ginger in some ways.

Galangal has been found to:

  • alleviate abdominal discomfort and pain
  • assist in digestion
  • remedy vomiting, seasickness and motion sickness
  • improve blood circulation in hands and feet
  • treat diarrhea
  • fight inflammation, thereby treating arthritis
  • treat ulcers and inflammation of the stomach
  • even cure the hiccups!

To Purchase Galangal: You will need to go to an Asian/Chinese grocery store.

 

Although you may be able to find fresh galangal in the produce section, it is most often sold frozen, so look for it in the freezer section. Galangal is also sold in dried form as a powder, usually called Laos Powder. But note that, as with most herbs and spices, buying the dried form means you may not receive all of the health benefits of using fresh. Also, the taste is very different.

To get a visual picture of what fresh galangal looks like, see my: Galangal Definition & Picture.

Note: If you can't find fresh galangal, fresh ginger makes a good substitute, and also provides many of the same health benefits. 

Lemongrass

This fragrant lemony herb is used extensively in Thai cooking. It has also been used since ancient times in Chinese medicine for the following conditions:

  • flus and colds, which may be why Tom Yum Soup is so good at relieving cold & flu symptoms
  • fevers
  • headaches
  • abdominal pain and other stomach conditions
  • arthritis
  • fungal conditions

Want to learn how to buy, prepare, and cook with Lemongrass? Check out my All About Lemongrass Guide.

Coriander

In Thai cooking, coriander is used in two ways: in its seed form, and as a fresh herb. In the West, coriander is also known as "cilantro" or "Chinese parsley". While fresh coriander has nutritional value, coriander seed has been used since ancient times by healers in Greece, Rome, the UK, China, and India for the following complaints:

  • gastrointestinal trouble (including gas and bloating)
  • digestive problems
  • bacterial and fungal infections
  • loss of appetite

Chilies 

Recent human studies show that eating chillies helps you sleep better, keeps your heart healthy, and help maintain consistent insulin and glucose levels. Of all the chilies studied thus far, it seems cayenne pepper is one of the most powerful in terms of health benefits. Also, it's one of the few chilies which we use here in North America (available in flakes or powder in most grocery stores). 

Coconut Milk

In recent years, coconut milk has somehow been given a bad reputation when, in fact, it is extremely healthy. Yes, coconut milk and oil contain fat - but this is good, not bad fat. Contrary to what you might believe, coconut milk:

  • lowers bad cholesterol (LDL), while promoting good cholesterol
  • boosts immunity
  • modulates metabolic functions
  • provides valuable fatty acids which most people in the West are lacking
  • fights aging

To read more on the health benefits of coconut oil, see: The Health Benefits of Coconuts and Coconut Oil.

Why are chili peppers good for you?

thaichili.jpg

A staple in Thai cuisine, Thai chili peppers are small but pack a huge bite. Imagine sitting in Thailand in the middle of summer and you order a nice spicy meal.... wait spicy food in the middle of summer?! Yes, because once you have taken a bite into a Thai chili, your mouth will water, your tongue will burn and you will begin to sweat. Then a breeze passes you and instantly you are cool off. Did I forget to mention also hydrated from the large amounts of water you just had to consume because of how hot your meal was?

Not only can eating Thai chilies keep you cool during those terrible hot summer days, but it has so many great health benefits as well!

Chili peppers are rich in various vitamins and minerals. Since they are only eaten in small amounts, their contribution to the daily intake is very small.

  • Vitamin C: Chili peppers are very high in vitamin C. Vitamin C is a powerful antioxidant, important for wound healing and immune function.
  • Vitamin B6: A family of B-vitamins, some of which have important functions in energy metabolism.
  • Vitamin K1: Also known as phylloquinone, vitamin K1 is essential for blood clotting and healthy bones and kidneys.
  • Potassium: An essential dietary mineral that serves a variety of functions in the body. Adequate intake of potassium may reduce the risk of heart disease (4).
  • Copper: Often lacking in the Western diet, copper is an essential antioxidant trace element, important for strong bones and healthy neurons.
  • Vitamin A: Red chili peppers are high in beta-carotene, which is converted into vitamin A in the body.

Other than containing multiple vitamins, thai chilies are also used for aliments such as pain relief and weigh loss.

Did you know that one study found that when red chili peppers (2.5 grams/day) were given to patients with heartburn it worsened pain at the beginning of the 5-week treatment, but improved it over time?

This is supported by another small study showing that 3 grams of chili each day for 6 weeks improved heartburn in patients with acid reflux.

Also, studies have shown that 10 grams of red chili pepper can significantly increase fat burning in both men and women. Capsaicin may also reduce calorie intake. A study in 24 regular consumers of chili found that capsaicin before a meal led to reduced calorie intake.

Next time you visit Aloy Modern Thai, make sure you take the time to take care of yourself and enjoy a nice plate of our drunken noodles to enjoy the health benefits of Thai peppers!