Have you ever wondered if fresh vegetables are better for you than frozen vegetables? This is a common question that many people ask themselves while shopping for produce at the grocery store.
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Frozen vegetables are often more affordable and more convenient compared to fresh veggies. However, they do have their downfalls.
3Natives is dedicated to serving our communities healthy and delicious meals. Each of our locations use fresh ingredients to make our signature wraps, salads, acai bowls, smoothies, juices, and breakfast items.
Continue reading to learn more about the pros and cons of using fresh and frozen produce.
Frozen vegetables are slightly less nutritional than fresh options. Most fresh fruits and vegetables that are intended to be frozen are picked at peak ripeness, which is when they contain the most nutrients.
Nutrients and water-soluble vitamins such as vitamin B and C are lost during the blanching process. This is when the fresh vegetables are submerged in boiling water or oil for a short period of time. After being boiled, the vegetables are then placed into cold water.
The blanching process can help extend the shelf-life of the product, allowing the vegetables to stay fresh for longer.
Some of the nutrients found inside vegetables are sensitive to heat. Because of this, the heat during blanching can cause the vegetable to have less nutrients.
After undergoing the blanching process, the vegetables are then flash frozen. This freezing method uses extremely low temperatures and circulating air to quickly freeze the food.
Fresh vegetables can only last so long in your fridge or on your countertop before they start to become not-so-fresh. Most fresh vegetables can be stored between 1-2 weeks.
Bad vegetables must be tossed into the garbage as they’re unhealthy and unsafe for us to eat. So essentially, every vegetable you throw out could be thought of as wasted money.
Bottom line: Frozen veggies can be stored in your freezer for several months, allowing you to enjoy your vegetables as needed.
Frozen vegetables can be easily transported from one place to the next thanks to their longer shelf-life.
So even if you can’t find those out of season green beans in the fresh produce aisle for that stir frying recipe you’ve been wanting to try, chances are you may be able to find it in the freezer aisle.
Frozen vegetables are typically less expensive than their fresh alternatives.
In addition to reduced cost, frozen vegetables can also contain more servings than the fresh option. This enables you to get more for your money.
Fresh produce takes time to prep depending on how you’re using it. For example, potatoes must be washed, peeled, and diced before they can be added into a dish. This can cause meal preparation to take longer and add more dishes to your dirty dish pile.
There are a variety of frozen vegetables available in different sizes, shapes, and cuts. These frozen vegetables often come ready to cook and require minimal prep work from you. So if you’re in a pinch and need a quick vegetable side dish, that package of frozen broccoli may be a good option for a daily dose of vitamins and nutrients.
Many frozen veggies can be found packaged in microwave safe containers, with many brands even offering packages ready-made for steaming frozen vegetables in minutes. This makes them suitable to be cooked in a microwave oven.
As we discussed earlier, frozen vegetables will not contain as much nutrients as their fresh versions. However, the loss of nutrients is minimal when compared to fresh vegetables.
Like with many other frozen foods, you may notice that your frozen vegetables have a texture or taste that’s different from the fresh option. If texture is important to your dish, we recommend choosing fresh vegetables instead of frozen.
The blanching and freezing processes affect each vegetable differently, so keep that in mind when purchasing frozen vegetables.
While shopping, keep an eye out for frozen vegetables that are made with additives. Before purchasing, take a few seconds to look at the ingredient list on the back of the packaging. Additives can be a variety of ingredients, such as sugar, salt, or seasonings.
Not all frozen vegetables contain additives, so don’t let this keep you from choosing frozen varieties over fresh.
Processed food is food that has been cooked, frozen, canned, or packaged. Processed food is notorious for having higher amounts of sugar and sodium. The most processed foods are prepared meals, such as TV dinners or pizza.
Not all processed foods are bad. Some processed foods, including frozen fruits and vegetables, still contain the same vitamins and minerals as the fresh versions.
Enjoy fresh and convenient healthy food at your local 3Natives. We have over 20 locations across the state of Florida and one location in Owasso, Oklahoma.
Our menu is full of fresh and flavorful smoothies, juices, salads, wraps, and breakfast options that are sure to satisfy. We offer online ordering and delivery at select locations, making us the perfect choice for a quick bite on-the-run.
Frozen vegetables are often considered an affordable and convenient alternative to fresh vegetables.
They’re usually not only cheaper and easier to prepare but also have a longer shelf life and can be purchased year-round.
However, you may be unsure whether frozen vegetables can be a healthy addition to a well-rounded diet.
This article reviews whether frozen vegetables are healthy.
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Because vegetables are usually frozen immediately after harvesting, they generally retain many of their nutrients.
In fact, one study showed that blanching and freezing vegetables for up to 2 months did not significantly alter their phytochemical content (1).
However, studies show that freezing may affect the nutritional value of certain vegetables and specific nutrients differently.
For example, one study found that frozen broccoli was higher in riboflavin, compared with fresh broccoli, whereas frozen peas were lower in this vitamin (2).
Additionally, while frozen peas, carrots, and spinach were lower in beta carotene, no significant difference was observed between frozen and fresh green beans and spinach (2).
Another study noted that frozen, uncooked kale contained a higher amount of antioxidants than fresh kale, suggesting that freezing may even increase the antioxidant content of certain vegetables (3).
On the other hand, blanching may also lead to significant decreases in heat-sensitive nutrients, including vitamin C and thiamine.
According to one review, the vitamin C content of certain vegetables could decrease by 10–80% during the blanching and freezing process, with an average nutrient loss of around 50% (4).
Keep in mind that other cooking methods, such as boiling, stir-frying, and microwaving, can likewise lead to nutrient losses, even in fresh or canned vegetables (5, 6).
summaryFrozen vegetables generally retain many of their nutrients. However, freezing may also increase or decrease the nutritional value of certain vegetables.
When selecting frozen vegetables, it’s always important to check the ingredient label carefully.
Though most frozen vegetables are free of additives and preservatives, some may contain added sugar or salt.
Some frozen vegetables may also be paired with premade sauces or seasoning mixes, which can add flavor but may increase the amount of sodium, fat, or calories in the final product.
If you’re trying to cut back on calories or lose weight, you may want to skip frozen vegetables that contain high calorie toppings like garlic butter, cheese sauce, or gravy.
Additionally, those with high blood pressure may also want to check the sodium content of frozen veggies carefully and pick products without added salt.
Studies show that decreasing sodium intake can help reduce blood pressure levels, especially in those with high blood pressure (7, 8).
summaryAlthough most frozen vegetables are free of additives and preservatives, some types may contain added salt, sugar, seasonings, or sauces.
Frozen vegetables can often be prepared with minimal effort, making them a quick and convenient alternative to fresh vegetables.
They’re also typically cheaper than fresh vegetables and tend to have a longer shelf life, helping you get the most bang for your buck.
What’s more, they’re available year-round, meaning that you can enjoy your favorite veggies regardless of whether they’re in season.
Adding frozen vegetables to your diet is a simple way to increase your intake of important nutrients, including fiber, antioxidants, vitamins, and minerals (9).
Plus, studies show that increasing your intake of vegetables may be associated with a lower risk of conditions like heart disease, cancer, type 2 diabetes, and more (9, 10, 11, 12).
summaryFrozen vegetables are convenient, affordable, and available year-round. Increasing your intake of vegetables may also be associated with several health benefits.
Though there may be slight variations between different vegetables and specific nutrients, frozen vegetables typically retain most of their nutritional value.
The way that you cook frozen vegetables can also affect their nutrient content, as well as whether they contain any added sugar, salt, or premade sauces and seasonings.
However, for the most part, frozen vegetables can be a nutritious and convenient addition to a balanced diet.
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