Gamma-oryzanol

Specific molecules

A mix of sterols specific to rice bran — the only common oil that provides it.

It leaves with the bran: white rice has none left.

Effects and benefits

A blend of sterols unique to rice bran. In a meta-analysis of trials, rice bran oil lowered LDL cholesterol, and gamma-oryzanol contributes by hindering its absorption.

In Japan and India, rice bran oil is a common cooking oil, valued for how it holds up to heat. Gamma-oryzanol, at nearly 1%, resembles cholesterol and competes with it for its place in the gut.

A meta-analysis of trials measured a drop in LDL cholesterol of about 0.2 mmol/L with rice bran oil (Jolfaie et al., 2016); part of the effect comes from its fatty acids, part from gamma-oryzanol.

Sources: Jolfaie et al., Lipids, 2016

Where to find it (1)

• Rice bran oil

Also, in smaller amounts (1)

• Brown rice