Why We Choose Rice Bran Oil (and Why It's Not a Seed Oil)

At The Sweet Potato Kitchen, every ingredient we use is carefully chosen for its nourishing, healing, and gut-loving properties. Our meals are made without gluten, dairy, refined sugar-free, and cooked with love (and intention). But one of the most common questions we get is: why do you use rice bran oil?

Let us explain why rice bran oil is different to seed oils, why it’s better for your body (especially at high heat), and why it’s our choice in our kitchen.

What is a seed oil?

The term "seed oil" typically refers to oils extracted from the seeds of plants – like canola (rapeseed), sunflower, soybean, grapeseed, and safflower. These oils are often mass-produced, highly refined, and very high in omega-6 polyunsaturated fatty acids (PUFAs).

Rice bran oil is a little different. It’s not pressed from a seed – it’s extracted from the outer layer (the bran) of the rice grain, which is a byproduct of milling white rice. So technically, it’s not a seed oil, but a cereal grain oil[1]. That might sound like a tiny distinction, but it makes a big difference when it comes to how the oil behaves in your body and in the pan.

Why we don't use typical seed oils

While seed oils can be light in flavour and cheap to produce, many of them are unstable at high temperatures and quick to oxidise. This means they can break down when heated and produce harmful compounds that may contribute to inflammation in the body[2].

Some nutritionists refer to these as the “hateful eight” – highly processed seed oils (like soybean, corn, grapeseed and sunflower) that are extremely high in omega-6 fatty acids, often extracted using solvents, and low in beneficial antioxidants[3].

That said, it’s important to acknowledge that many large health organisations (including the Heart Foundation) still recommend oils like canola and soybean as heart-healthy due to their low saturated fat and cholesterol-lowering PUFAs. These oils aren’t inherently “bad” – but we choose not to use them because they don’t align with our values of minimal processing, low-tox living, and nutrient-rich cooking.

Why rice bran oil is our choice

Here’s why we cook with rice bran oil instead:

1. It’s stable at high heat
   Rice bran oil has a high smoke point (~232°C), which means it can handle slow-cooking, roasting, and sautéing without breaking down or producing unwanted compounds[4]. That makes it ideal for the kind of food we make: slow-cooked soups, nourishing stews, and roast veg with crispy edges.

2. It contains natural antioxidants
   Rice bran oil is naturally rich in γ-oryzanol, tocopherols, tocotrienols (forms of vitamin E), and plant sterols – all of which have antioxidant, anti-inflammatory and cholesterol-lowering properties[5]. These compounds help protect the oil from going rancid and support heart health.

3. It has a balanced fatty acid profile
   Rice bran oil contains around 38–40% monounsaturated fats (oleic acid), ~25% saturated fat, and ~30% polyunsaturated fats[6]. That’s a more moderate balance than some seed oils which are extremely high in omega-6.

4. It’s light, clean and neutral
   Rice bran oil has a subtle flavour that lets ingredients shine. It also has a light mouthfeel and drains well, which helps prevent that heavy, greasy feeling.

5. It’s hypoallergenic and gut-friendly
   Rice bran oil is free from common allergens and gentle on sensitive tummies – important for our community of health-conscious foodies, new mums, and those healing through food.

But it’s not perfect…

No oil is. Here are a few things to consider:

• Still refined: Rice bran oil is typically refined to remove waxes, gums and free fatty acids, which improves shelf life and cooking performance – but also strips away some nutrients. While it retains more antioxidants than many seed oils, it's still a processed oil.

• Contains omega-6: While rice bran oil has a better balance than some, it still contains more omega-6 than omega-3. A diet too high in omega-6 (especially without enough omega-3) may promote inflammation if not balanced.

• Not as high in omega-3s: If you’re looking for an oil that boosts omega-3 intake, canola oil or flaxseed oil may be better choices – but those aren’t as heat stable.

• Availability and cost: It’s not always easy to find and is often more expensive than typical vegetable oils. We use it because we believe the benefits are worth it – but it’s not accessible to everyone.

Let’s talk toxicity

One concern around seed oils is their tendency to produce harmful compounds when overheated[8]. Rice bran oil, thanks to its higher stability and antioxidants, breaks down more slowly and forms fewer of these byproducts under typical cooking conditions[9]. That said, any oil – if burned or reused excessively – can form toxic compounds. So our general rule? Cook low and slow when you can. Don’t reuse oil. And choose stable, wholefood-based ingredients wherever possible.

Our food is only as good as what we cook it in

When we say our meals are made with love and intention, we mean it. Choosing rice bran oil is one of the many ways we align our cooking with our core values:

• Food is medicine: We use ingredients that nourish, support healing and reduce inflammation.

• Food is nurturing: We care about your gut, your heart, and your long-term health.

• Food is impactful: Even our oil choices are guided by integrity.

From our organic veggies to our ethical protein, to the oil we drizzle over your roast veg – every bite is made to help you feel a little more held, a little more energised, and a little more like you.

Final word?

Rice bran oil is not a seed oil – and that’s exactly why we use it.

It’s stable, gentle, nutrient-rich, and plays well with every meal on our menu. Whether it’s our classic roast veg, our flu-fighting soups, or our dreamy slow-cooked red meat main meals, rice bran oil helps us deliver nourishing, non-toxic, gut-friendly meals that you can feel great about eating.

References:
[1] Orthoefer, F. (2005). Rice Bran Oil: Healthy Lipids from Rice Byproducts. In Bailey's Industrial Oil and Fat Products.
[2] Grootveld, M. et al. (2019). Cooking oil fume toxicity. Journal of Functional Foods, 57, 392–408.
[3] Cate Shanahan, M.D. (2020). The Hateful Eight: Toxic Seed Oils. Deep Nutrition.
[4] Gopala Krishna, A. G., & Prabhakar, J. V. (2006). Rice Bran Oil: A Healthy Cooking Oil. Journal of the American Oil Chemists’ Society.
[5] Xu, Z., & Godber, J. S. (1999). Purification and Identification of Antioxidant Components in Rice Bran Oil. Journal of Agricultural and Food Chemistry.
[6] USDA National Nutrient Database. (2022). Rice Bran Oil Composition Profile.
[7] Aladedunye, F., & Matthäus, B. (2014). Oxidative stability of vegetable oils as affected by their fatty acid composition and minor components. Journal of the American Oil Chemists’ Society.
[8] Logan, A. C. & Jacka, F. N. (2014). Nutrition and mental health: the role of oxidative stress. Psychiatry Research.
[9] Warner, K. (2004). Oxidative Stability of Soybean and Rice Bran Oil Blends During Frying. Journal of Food Science.