DON'T MISS: The oil that FIGHTS cholesterol and diabetes

Dr Meena Mehta of Dr BM Nanavati College of Home Science in Mumbai tells us just why we should consider switching to rice bran oil.

A recent survey reveals that health complaints are due to overcrowding population, unhygienic conditions, polluted environment and nutritionally imbalanced diets and habits.

Lot of us seem to believe that all fatty foods are bad. Truth is that fat is an essential nutrient for everybody to stay healthy.

A food high in fat can be part of a healthy diet as long as it is balanced with other lower-fat food choices. Vegetable oil is a common source of different fatty acids.

In addition, many vegetable edible oils are the proven rich sources of super nutrients like phytochemicals. Certain phytochemicals that aid the body in maintaining health and combating disease resources of micronutrients and phytochemicals are the challenges for researchers to identify bioavailability from natural food.

Rice bran oil has over the years been seen as a good supplement to traditional groundnut or mustard oils that are commonly used in India. Here are some of the reasons why you should consider switching to rice bran oil.

Rice bran oil is used for cooking oil or blending of vegetable oil. This oil is the only cooking medium which besides having an ideal SFA/ MUFA/ PUFA ratio has EFA ratio closer to the recommended levels by WHO.

Rice bran supplements could lower blood pressure. Squalene, an anti-oxidant present in Rice Bran improves skin tone and delays wrinkle formation. It also acts as an anti-dandruff and anti-itching agent.

Rice bran oil has 15 to 20 per cent less consumption due to lower retention of oil in foods.

Rice bran oil can significantly reduce the bad cholesterol without adversely affecting the good cholesterol due to presence of a unique component in this oil known as oryzanol which is not found in any other vegetable oil.

RBO has Tocopherol (Vitamin E), an anti-oxidant present, which reduces the incidence of stroke, reduces coronary blockage and helps in balancing the nervous system.

Iluustration: Uttam Ghosh/Rediff.com

Tocotrienols inhibit blood platelet aggregate and inhibit growth of human breast cancer cell. It has anti-thrombotic and anti-cancer properties.

Cinnamic acid derivative present in RBO stimulates hormonal secretion and rejuvenates health.

The Lipoic Acid in Rice Bran stablises blood sugar levels and reduces the damage in body by excess sugar helps in diabetic complications. Anti-oxidant agent of RBO has beneficial bioactive functions such as the prevention of urinary calculi, the improvement of immune system and anti-cancer action.

Illustration: Uttam Ghosh

Adolescent age group population of society invites health problems due to incorrect eating habits. In particular junk food consists of pakoda, wada, and burgers are prepared from fats and oil and refined flour.

It is essential to know the characteristics of the fats and oils used for the preparation since they are the responsible factors for the health disturbance. Preparation of junk food by common vendors might not use quality oil and do not meet the characteristics of the frying oil.

However, if this junk food items are prepared at home to satisfy the young ones, they should take care for the quality of oil for frying. A good quality of vegetable oil will provide the necessary nutrient requirement to the consumer and reduce the chance of health related diseases.

Recent survey indicates that individual family consumes junk food once a week. Nutritional awareness among parents, therefore can reduce the risk of health related problems originated from fats and oil.

Illustration: Uttam Ghosh

In conclusion, the dietary tips for students are as follows:

• Cereal based breakfast can provide carbohydrates, vitamins and minerals.
• Preferably, have smaller meals at regular intervals rather than large meals infrequently as this can prevent wide blood sugar fluctuations
• Avoid eating stale food even if it has been well preserved in the refrigerator.
• Go for salads as far as possible.
• Drink plenty of water and decrease tea and coffee consumption
• Vitamin C is good for the bones, skin, and blood. Hence eat citrus fruits every day.
• Cooking in oil with balanced fatty acid composition is recommended as it protects the heart and keeps you healthy.
• Do not subtract and look for smart substitution to trim fat.
• Too little calories can slow down the body's metabolism, thereby decreasing the absorption of vitamins and essential nutrients too.
• Reduced sugar, salt can help in preventing hypercholesterolemia and high blood pressure.
• A vegetarian diet high in fiber is known to prevent many diseases like cancer.
• Ready-to-eat foods may contain preservatives, sweeteners, and colorants, which could be harmful to the body.
• Supplement diet with calcium, zinc and iron.