As the saying goes, “You are what you eat,” and good daily nutrition is essential to fuel your body and mind. With increasing awareness around the health problems associated with processed foods, adopting a ‘fresh is best’ mentality is tempting.
But in terms of nutrition, what’s the difference between fresh, frozen, and canned food? Is canned food healthy, or is the freezer a better option?
With regard to fresh, frozen, and canned food, there is not necessarily one option that is significantly better than the others. Many factors affect the quality of food, such as the way it is produced, processed, packaged, and stored.
There are many blurred lines in the world of food storage and preservation, but rest assured that you are not the only one who is confused about the best thing to do!
In this article we will clear up any confusion surrounding food preservation and storage, helping you understand when buying fresh really matters and when canned and frozen could be a better option. So, if you’re ready to bust those myths around the healthiest food options, let’s get into it.
Fresh Food
Fresh food refers to ingredients that are unprocessed or have undergone minimal processing, often supplied in their raw, unaltered state. Fresh foods are normally stored chilled or at room temperature and include fruits, vegetables, herbs, whole grains, nuts, and some dairy products. Raw and unprocessed meat, poultry, and fish are also fresh food products.
When purchased in their raw, fresh state, these foods have not undergone any processing, and they serve as a primary source of essential vitamins, minerals, and antioxidants crucial for overall health.
By consuming fresh, unprocessed foods, we obtain their nutrients in their natural form rather than through artificial food production processes.
Unfortunately, while fresh foods boast a superior nutritional content, they also have a limited shelf life. The absence of preservatives and minimal processing means that these items will rapidly lose their nutritional value while also increasing levels of food waste through spoilage and decay. Consuming fresh foods quickly is essential to maximizing taste and nutritional value.
The availability of fresh produce can also be subject to seasonal fluctuations, meaning not all ingredients are available all year round unless they are imported from other countries and regions.
However, by embracing the concept of seasonal eating and purchasing locally-produced, fresh, organic ingredients, we can embrace this variety and adapt our dietary choices based on the natural ebb and flow of the seasons.
Frozen Food
Frozen foods have undergone a rapid freezing process to inhibit the growth of microorganisms and preserve their quality and nutritional content. Although frozen food encompasses a wide range of foodstuffs, today, we will compare unprocessed frozen foods with their fresh counterparts.
To discover when frozen food might be the healthiest option, we need to understand what happens to the nutritional quality of food over time. Fruits and vegetables contain the highest levels of nutrients at the point of harvest – as soon as they are picked, their nutritional value starts to decline.
One of the main advantages of freezing fresh foods is that it helps lock in the nutritional content. Vitamins and minerals, particularly vitamin C and certain B vitamins, are generally well-preserved in frozen fruits and vegetables.
Food crops frozen quickly at harvest often have a higher nutritional value than their fresh store-bought counterparts.
For example, fresh spinach can lose up to 100% of its vitamin C content in just one week – the time it can take for this leafy green vegetable to be harvested, packed, and transported to supermarket shelves. In contrast, frozen spinach can retain up to three-quarters of its vitamin C content when blanched and quickly frozen immediately after harvest.
Studies have shown that frozen peas, green beans, broccoli, blueberries, and carrots have similar antioxidant levels and nutrient content to their fresh counterparts.
Freezing food not only preserves nutrients but also helps extend the shelf life of fresh foods and reduces food waste. It allows us to keep a variety of ingredients on hand for longer periods without sacrificing nutritional quality.
Food can also be bought in bulk and frozen in portions for later use, contributing to a more sustainable and economical approach to food consumption.
To get the best out of your frozen ingredients, select fruits and vegetables frozen at their peak ripeness. Check food labels for excessive additives or preservatives, and opt for products with minimal additional ingredients to maintain the focus on natural nutritional content.
Look for products that highlight natural freezing methods without compromising nutritional integrity.
Freezing homemade meals, particularly those made with fresh ingredients, is another great way to reduce food waste and maximize the nutritional content of your frozen food. Choosing cooking methods that help retain nutrients, such as grilling, roasting, and steaming, helps preserve frozen foods' natural flavors and nutritional content.
Canned Food
So, if frozen food is a far better option than we realized, where does that leave canned goods?
Canning refers to foodstuffs that have been preserved in airtight containers to prevent spoilage. This extends the shelf life of the contents and often means they can be stored at room temperature for many months, if not much longer. A wide range of edible goods can be canned, from fruits and vegetables to meats, soups, and beans.
Canned foods provide a practical solution for households, offering accessibility, affordability, and extended shelf life, but does this come at a nutritional cost?
The concern with canned foods arises from potential losses of nutritional value during the canning process. Canned foods undergo an intensive heat treatment to destroy bacteria, but this process can also cause some nutrient levels to deplete. However, in some cases, the opposite is true.
Studies have shown that the canning process can cause a reduction in levels of vitamin C, but levels of carotenoids, vitamin E, and minerals all remain stable. Canned tomatoes have higher levels of lycopene, a potent antioxidant, than their fresh counterparts.
In addition, once fresh fruits and vegetables have been canned, the remaining nutritional content remains stable throughout the product’s shelf life.
Different canning methods also affect the nutritional value of canned goods. It’s common to find foods canned in oil, syrup, and brine, leading to increased fat, sugar, and salt levels in the diet. Foods canned in water are healthier, but check the label carefully for added sodium and preservatives.
While canned foods may not retain the same nutrient profile as their fresh counterparts, they provide a convenient and practical alternative. By selecting foods canned in water with minimal additives, canned goods can provide a healthy and nutrient-packed alternative to fresh and frozen foods.
Making Informed Choices
Navigating the minefield of frozen, canned, and fresh foods may seem complicated, but understanding the complexities of food labels makes grocery shopping far simpler. Look for products that have undergone minimal processing and are free from additives and preservatives, maximizing the nutritional content of your purchases.
Incorporating an assortment of fresh, frozen, and canned items can help ensure a diverse intake of nutrients and a well-rounded diet. From the nutritional richness of fresh produce to the extended shelf life of canned goods and the convenience of frozen items, each category brings unique advantages to a healthier and more sustainable lifestyle.
Remember that organic, seasonal, and locally-produced foods are often higher in nutrients, and consider utilizing different freezing and canning methods to preserve fresh foods at peak ripeness.
Fresh, Frozen or Canned?
It is clear to see that creating a nutritious and well-rounded diet involves a careful balance between fresh, frozen, and canned foods. While fresh, local, and seasonal produce often boasts the highest nutrient content, frozen and canned foods' convenience and extended shelf life should not be overlooked. Balancing these choices can contribute to a diverse intake of essential vitamins and minerals, creating a sustainable and holistic approach to nutrition that benefits both personal health and the well-being of our planet.