Brown Rice Bran
Also known as: rice bran, brown rice bran, Oryza sativa, rice mill by-product, Oryza sativa bran
Overview
Rice bran is a nutrient-dense by-product of the rice milling process, extracted from the outer layers of the rice grain. It is rich in dietary fiber, vitamins (particularly B-vitamins), minerals, and bioactive compounds like gamma-oryzanol, tocols, and phenolic compounds. As a dietary supplement, rice bran is known for its potential health benefits and is increasingly used to enhance the nutritional profiles of food products including breads, cakes, and pasta. While research shows promise regarding its antioxidant and fiber content, indicating possible health benefits such as improved gut health and potential effects on cardiometabolic health, more definitive studies are needed to establish clear health outcomes. Current literature recognizes the nutritional and functional properties of rice bran, underscoring its role as a valuable dietary addition.
Benefits
Rice bran supplementation may confer a variety of health benefits, although evidence regarding effects on lipid profiles is limited. Meta-analyses have suggested no significant changes in triglycerides, total cholesterol, LDL-C, or HDL-C from rice bran alone. However, incorporating rice bran into foods has been associated with increased antioxidant activity. Some studies indicate a potential link between brown rice consumption—including rice bran—and a reduced risk of type 2 diabetes, but these effects of rice bran alone remain unclear. Certain populations, particularly those suffering from hyperlipidemia, might find modest cholesterol reduction, although findings are inconsistent. Overall, evidence supports brown rice intake for cardiometabolic health, yet substantial supportive data explicitly highlighting rice bran's solitary benefits are still warranted.
How it works
The benefits associated with rice bran are primarily due to its bioactive compounds such as gamma-oryzanol and phenolics, which may modulate lipid metabolism and exert antioxidant effects. The high fiber content of rice bran contributes to enhanced gut health and increased satiety, potentially influencing metabolic health. Additionally, the bioactive compounds interact with cellular pathways related to lipid synthesis and oxidative stress, supporting its proposed health benefits and promoting overall metabolic function.
Side effects
Rice bran is typically safe for consumption in typical dietary amounts, with mild gastrointestinal discomfort, such as bloating and gas, being the most commonly reported side effects (occurring infrequently in 1-5% of the population). Rare adverse effects (<1%) have not been documented. There is no substantial evidence of major drug interactions with rice bran. Nonetheless, individuals with underlying gastrointestinal disorders or allergies to rice are advised to exercise caution. Pregnant or lactating women should consult with healthcare professionals prior to consuming rice bran as a supplement.
Dosage
Recommended dosages for rice bran supplementation generally range from 15 to 30 grams per day, although definitive minimum effective doses have not been established. It is advisable to keep consumption below 100 grams per day, given the limited research on higher dosages. Rice bran can be integrated into meals without specific timing recommendations; however, its nutritional properties and bioavailability of bioactive compounds can be enhanced through certain processing methods, like extrusion. Dosage may vary based on the intended purpose and product formulation.
FAQs
Is rice bran safe to consume?
Yes, rice bran is generally safe for most individuals, but those with specific health conditions or allergies should consult a healthcare provider.
How should I incorporate rice bran into my diet?
Rice bran can be easily added to various foods; it can be used in baking or blended into smoothies.
What benefits can I expect from rice bran supplementation?
While rice bran may improve antioxidant activity and potentially support heart health, significant results in lipid profiles are not consistently observed.
Is there a difference between rice bran and brown rice?
Yes, rice bran refers specifically to the outer layer of rice grains, whereas brown rice includes the bran as well as the inner rice grain.
Supplements Containing Brown Rice Bran
New Greens
Pure Prescriptions
Oat Fiber Plus
NOW
Phyto Fruit & Greens
Protocol For Life Balance
Joint Formula French Vanilla Flavor
Greens Today
Phytonutrient Based B-Complex
Vitamer Laboratories
Fiber Blend
The Vitamin Shoppe
Fiber Blend
The Vitamin Shoppe
Fiber Blend
The Vitamin Shoppe
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