Grocery & Nutrition • May 30, 2019
We always hear "fresh is best," but is that always true? Frozen options can help reduce waste, allow for longer storage time, access to a variety of fruits & vegetables that aren’t available year round. Frozen also offers quick and easy meal starters like brown rice and quinoa, stir-fry blends, cauliflower crusts, acai smoothie packs, etc. So how do you shop the frozen aisle without compromising nutrition for convenience?
Meat & Poultry: There is little difference in nutrition during frozen storage.
Green Veggies: Fresh and frozen samples of peas, green beans, broccoli, and spinach were tested. Vitamin C content didn't differ much between fresh and frozen samples except for frozen green beans, which were found to have significantly higher levels compared to their fresh counterparts. Riboflavin (Vitamin B) levels remained consistent in fresh and frozen samples, except for frozen peas, which lost some riboflavin during storage. Alpha-tocopherol (Vitamin E) levels were much higher in frozen peas and green beans compared to fresh; frozen spinach also showed higher levels. The higher level in some foods may be due to the steam blanching process, increasing alpha-tocopherol's availability. More than 50% of initial beta-carotene (Vitamin A) content was lost during frozen storage of peas and spinach; fresh peas lost at least 15%.
Other Veggies: Fresh and frozen samples of corn and carrots were tested. Vitamin C content was not significantly different between fresh and frozen carrots; however, frozen corn had significantly higher levels than fresh. Alpha-tocopherol was decreased in fresh corn and carrots, while frozen corn had higher levels. The higher level may be due to the steam blanching process, increasing alpha-tocopherol's availability. More than 50% of beta-carotene was lost during frozen storage for carrots, at least 15% was lost during fresh storage.
Fruits: Fresh and frozen samples of strawberries and blueberries were tested. Vitamin C content did not vary significantly between fresh and frozen strawberries, while frozen blueberries had significantly higher levels compared to fresh. Riboflavin levels remained consistent in fresh and frozen samples. Alpha-tocopherol was higher in frozen blueberries.
The Buddy-System Phenomenon: When fresh broccoli is chopped or chewed, glucoraphanin and an enzyme called myrosinase team up to create sulforaphane - a cancer-preventing compound. When broccoli is blanched before freezing, the heat destroys myrosinase so the cancer-preventing compound cannot be created. Researchers decided to try to fix this problem by adding more myrosinase to the frozen broccoli. They sprinkled a small amount of daikon radish (another cruciferous vegetable) to the broccoli and found the two worked together to create sulforaphane, restoring the cancer-preventing properties of the frozen broccoli. To get this benefit at home, sprinkle your frozen broccoli with other cruciferous vegetables like raw radish, cabbage, arugula, or spicy mustard before cooking. (3, 4)
| Affordability: | Frozen fruits and veg are often more affordable than their fresh versions, especially if they are not currently in season. Considering that the USDA recommends adults get 2 to 3 cups of vegetables and 1.5 to 2 cups of fruit each day, frozen options are an excellent way to satisfy your nutritional needs as well as your budget. |
| Less Food Waste: | Food waste is estimated at 30-40 percent in the US. (6) The extended life of frozen foods allows you to use them as you need them, significantly decreasing food waste. |
| Time-Saving: | Frozen foods allow for quick and easy meals. Frozen fruit is already prepped for your morning smoothie, just add it from the freezer to the blender. Frozen vegetables are a great way to add more nutrients to soup. Frozen quinoa or brown rice makes a quick, healthy side. If you want homemade pizza, frozen cauliflower crusts are a tasty, speedy meal starter. |
| Vegetables: | Some have sauces which may add unwanted calories, fat, and sodium. Choose the plain versions and customize them to fit your own needs. |
| Fruits: | Look out for any added sugars and choose the plain varieties. Serving tip: frozen fruits are best if served still slightly frozen - they lose their shape and can become mushy when thawed. |
| FROZEN ENTRÉES: | These can be high in calories, fat, and sodium; however, there are also many healthy options available. Check nutrition labels to find a product that fits your needs. |
| Quality Control: | Food stored in the freezer for long periods remains safe; however, the quality declines over time. The chart below is for quality only (food would still be safe after these times as long as it has been consistently stored at 0 degrees F). (5,7) |
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