Frozen and canned foods come in handy when the produce you need is out of season or run out. You can always have some nutrient backup in the pantry or the freezer.
We have all grown up believing fresh food is superior to frozen and canned food. But what does science say about this?
According to Senior Nutrition Officer at the UN’s Food and Agriculture Organization Fatima Hachem: “When answering this question, it’s important to remember that food is most nutritious at the point of harvest.” (BBC) The moment food is picked, it starts to degrade. This is because it is no longer in contact with its source of nutrients and energy.
Therefore, some fruits and vegetables must be frozen to preserve their nutrients and meet their nutritional value when consumed. Let’s take peas, for instance. As soon as they are picked, their sugars are converted into starch. Freezing stops this process, and frozen peas are the best option if you are looking to enjoy sweet, juicy peas.
On the other hand, fresh vegetables are usually the way to go. For example, if you want to enjoy broccoli, fresh broccoli is your go-to option. Frozen broccoli tends to be soggy and watery when cooked, while fresh broccoli is firm and can be added to your meals without worrying about it being soupy and mushy.
Fresh, frozen, and canned foods have pros and cons, depending on the type of food. This article explores the pros and cons of these foods.
Nutrient retention in fresh, frozen, and canned foods
Canned foods
Canned foods are often convenient because they are readily available despite the season. They are budget-friendly and have a long shelf life. Regarding nutritional value, canned foods always undergo intensive heat treatment before they are canned, reducing their nutrient levels.
On the positive side, heat treatment is suitable for foods prone to microbes that cause and spread illnesses, such as Salmonella. “The good thing about canned foods is the process used to sterilize them,” according to Diane Barrett, a former food science and technology researcher at the University of California, Davis. “It results in greater nutrient loss, but once the produce is in the can it can be pretty stable for years, and you can be sure it’s safe because it’s gone through a process that kills all microorganisms.” (BBC)
Canned foods are also high in sodium, which is added to preserve the foods. However, you can always check for foods with low sodium or rinse them before consuming or cooking them. As for canned fruit, always choose those canned in water or their own juice rather than those canned in syrup or artificial juice.
Frozen foods
Frozen foods are a race against time. However, they are a great way to enjoy off-season foods. These foods are picked and quickly transported to the factory, where they are sorted, washed, blanched, and frozen. Blanching stops any further enzymatic action that can degrade the food. Frozen foods can be stored for months in the freezer and consumed when needed.
While purchasing frozen foods, it is essential to read the labels because some have added sodium and sugars to enhance taste and freshness. Choose those that do not have any additives or sugars.
When it comes to nutrient value, frozen foods are more nutritious than canned foods because of the amount of heat treatment they both undergo. Canned foods are intensively treated with heat, while frozen foods are blanched, thus retaining most of their nutrients.
Frozen fruits and vegetables are also a great addition to your breakfast smoothies and soups.
Fresh foods
Fresh fruits and vegetables picked straight from your garden to the table are the best. Otherwise, fresh fruits and veggies from the grocery store are less fresh than you might think. They take days to harvest, package, transport, and finally arrive at your table. Therefore, some experts argue that there are better options than fresh.
To consume quality, high-nutrition, fresh foods, especially fruits and vegetables, opt for locally farmed foods like those found at farmers’ markets instead of those shipped long distances to reach the big grocery stores. Take advantage of seasonal fruits and vegetables or those available year-round, such as apples and bananas.
Consuming fresh fruits and vegetables will keep you satisfied for longer because they contain plenty of fiber. Also, they may help you cut down on high-calorie snacks, keeping your weight in check.
Takeaway
Fresh, frozen, and canned fruits and vegetables have their sunny and dull sides. Considering your nutritional needs, choose what works best for you and your family. You should consume 2 to 3 cups of vegetables and a rainbow of fruit daily, but this may differ according to size and nutritional needs.
You can incorporate fresh, frozen, and canned fruits and vegetables to achieve a balanced diet and lead a healthy lifestyle.
