Understanding What are the disadvantages of rice bran oil?

October 5, 2025 •

3 min read

While often marketed as a healthy option, rice bran oil contains a higher proportion of omega-6 to omega-3 fatty acids, which can contribute to an imbalanced dietary intake for many people. It is important to understand what are the disadvantages of rice bran oil alongside its benefits to make an informed nutritional decision.

Quick Summary

This article explores potential health drawbacks of rice bran oil, including digestive discomfort, high omega-6 fatty acid content, saturated fat levels, and possible exposure to heavy metals or pesticide residues. It also discusses environmental and refining process concerns to provide a balanced overview of its risks.

Key Points

Digestive issues: Some individuals may experience gas, bloating, or stomach discomfort due to the fiber content in rice bran oil.
Unfavorable omega fatty acid ratio: Rice bran oil has a high omega-6 to omega-3 ratio, which can contribute to a pro-inflammatory state when consumed in excess.
Saturated fat content: Containing around 20% saturated fat, excessive consumption could potentially raise LDL ('bad') cholesterol levels.
Potential for heavy metal contamination: Due to rice's tendency to accumulate heavy metals like arsenic, trace amounts may be present in the oil, although refining reduces this risk.
Environmental impact of refining: The common use of chemical solvents like hexane for extraction has negative environmental consequences.
Not suitable for all individuals: Those with gastrointestinal disorders like IBS or IBD, as well as pregnant and breastfeeding women, should be cautious with its use.
Refining affects nutrient content: Intensive refining can strip the oil of some of its natural antioxidants, diminishing its nutritional value.

The Truth Behind the 'Health Halo'

Rice bran oil has gained a reputation as a heart-healthy cooking oil due to its high smoke point and antioxidant content, particularly gamma-oryzanol. However, this popularity has overshadowed some notable disadvantages that deserve careful consideration, especially for individuals with specific health conditions or dietary goals. A balanced understanding of both the pros and cons is essential for making educated choices about the oil you use in your kitchen.

Potential for Digestive Discomfort

For some individuals, consuming rice bran oil, especially in large amounts, can lead to digestive issues. These problems may include gas, bloating, stomach cramps, or loose stools, potentially due to residual fiber components from the bran. The fiber may also pose a risk of blockage for those with intestinal adhesions or ulcers.

Unfavorable Omega Fatty Acid Ratio and Saturated Fat Content

Rice bran oil contains both mono- and polyunsaturated fats, but its fatty acid profile has some drawbacks. Approximately 20% of the oil is saturated fat, which can increase LDL cholesterol levels if consumed excessively. A significant concern is the imbalanced ratio of omega-6 to omega-3 fatty acids, with a higher proportion of omega-6s. A diet high in omega-6s and low in omega-3s is often associated with inflammation, and many Western diets already contain excessive omega-6s from other sources.

Concerns over Heavy Metals and Pesticides

Rice, particularly the bran, can accumulate heavy metals from the soil, such as arsenic. Arsenic is toxic and linked to health problems. While refining helps remove impurities, trace amounts of heavy metals like arsenic, lead, mercury, and cadmium have been detected in some rice bran oils. The presence of these substances depends on the source and processing methods. Additionally, rice cultivation often involves pesticides, traces of which could end up in the oil and contribute to environmental water contamination through runoff.

Environmental and Processing Issues

The production of rice bran oil can have environmental impacts. The most common extraction method utilizes chemical solvents like hexane. This process is energy-intensive and produces chemical waste that can harm the environment.

Comparison with Other Cooking Oils

To illustrate the specific drawbacks of rice bran oil, consider how it compares to other common cooking oils. The refining process, omega ratio, and saturated fat content are key differentiating factors.


Feature	Rice Bran Oil	Extra Virgin Olive Oil	Avocado Oil
Saturated Fat	~20%	~14%	~12%
Omega-6:3 Ratio	High in Omega-6	Better balance (low)	Better balance (low)
Refining Process	Often chemically refined (hexane)	Mechanically cold-pressed	Often unrefined or gently refined
Heavy Metal Risk	Potential for trace arsenic and other metals	Generally very low risk	Generally low risk
Digestive Issues	Possible, due to residual fiber	Generally not an issue	Generally not an issue

Conclusion

While rice bran oil offers a high smoke point and some antioxidants, potential drawbacks include a high omega-6 fatty acid ratio, saturated fat content, and possible contamination. Digestive issues can also occur. The environmental impact of its production is also a factor. For a more balanced diet, consumers might consider alternative oils like cold-pressed olive or avocado oil. A full list of potential side effects is available on {Link: ICICI Lombard https://www.icicilombard.com/blogs/health-insurance/mb/side-effects-of-rice-bran-oil}.

MindBodyGreen - Rice Bran Oil: Health Benefits, Downsides & How It Compares

Frequently Asked Questions

For some people, especially those with sensitive digestive systems, the fiber content in rice bran oil can cause mild digestive issues such as gas, bloating, stomach cramps, or loose stools if consumed in large amounts.

Yes, rice bran oil has a higher proportion of omega-6 fatty acids compared to omega-3s. For many individuals who already have a high omega-6 intake, this can contribute to an unfavorable, pro-inflammatory ratio.

Yes, rice is known to accumulate heavy metals like arsenic from the soil. Trace amounts can remain in the oil, although the refining process significantly reduces the concentration. The level of risk depends on the source and processing of the rice.

The most common method of extracting rice bran oil uses chemical solvents like hexane. This process is energy-intensive and produces chemical waste products that can be harmful to the environment.

Individuals with gastrointestinal disorders such as Irritable Bowel Syndrome (IBS) or Inflammatory Bowel Disease (IBD) should be cautious with rice bran oil as it can sometimes aggravate these conditions.

Yes, the intensive refining process that rice bran oil undergoes to become edible can strip it of some of its natural antioxidants, which can affect its overall nutritional value compared to a less refined oil.

There is a warning to avoid rice bran oil during pregnancy and breastfeeding due to potential contamination with straw itch mites, though this is rare. It is best to consult a healthcare professional during these periods.