Are Frozen Vegetables Healthy? A Health Coach's Take

Editor’s Note: In “Hey, Health Coach,” Sarah Hays Coomer answers reader questions about the intersection of health and overall well-being. Have a question? Send her a message (and don’t forget to use a sleuthy pseudonym!).

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Hey, Health Coach,

I’m trying to eat more whole foods and struggling to eat them all before they go bad. I live alone and want to eat healthier, but I feel so wasteful throwing out rotted, fresh food. Are frozen vegetables unhealthy?

 — Veggie Monster 

Dear Veggie Monster,

It sounds like you’re well aware that fresh fruits and vegetables are fantastic for your health. In a perfect world, we would all have the time and money to buy locally grown produce, prepare it, preserve it and eat healthy meals at every sitting. However, we don’t live in a perfect world. Life is demanding, and, as you mention, there are lots of situations where fresh produce isn’t accessible or manageable.

The Centers for Disease Control and Prevention (CDC) recommends that adults eat 1.5 to 2 cups of fruit and 2 to 3 cups of vegetables daily. However, only one in 10 Americans meets those recommendations—often because of legitimate challenges like living alone or in a food desert or not having access to fruits and vegetables at work or school . Cost can also be prohibitive, especially if you’re trying to buy organic produce, and lots of people simply don’t live in climates where they have year-round access to local fruits and vegetables.

It can be frustrating to feel like you want to eat well but are falling short. Like you, my clients report a lot of stress around food prep and waste, and, of course, stress isn’t helpful for your long-term health. What’s more, throwing spoiled food away can feel like tossing money straight into the garbage can.

Fortunately, we have options. There are lots of ways to include frozen fruits and vegetables in a healthy diet. Roasting a bunch of frozen broccoli florets on a sheet pan with olive oil, salt and red pepper flakes is one of my favorite easy side dishes.

Frozen food can also be whole food. If you want the simplest options, just keep an eye out to be sure the products you’re buying don’t contain added salt or sugar.

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More plant-based and vegetarian food options are becoming commercially available in your average grocery store and market. As dietary lifestyles change and average people become more informed about healthy eating, it begs the question. 

You may have heard conflicting information online regarding frozen produce options. Many people also swear by eating only fresh fruits and veggies. At PlantX, we believe that it’s all about meeting each individual's needs while maintaining a proper nutritional intake of vitamins and minerals.

Whether you eat only fresh or a mixture of fresh and frozen produce, each has its own set of benefits. 

Here are some pros and cons of eating fresh and frozen produce. Read on to learn about the differences and benefits of both types of products and make the right decision for your dietary needs.

Fresh Fruits & Vegetables

1. Depending on your area, usually, there is a wider choice of available fresh produce in the market. Because fresh produce doesn't need any further processing, there are more options in regards to the types of produce available, as well as the option of picking seasonally ripe fruits and vegetables. 

2. When harvested in season, fresh produce will have the perfect texture and taste. Imagine that crunch and juiciness of that first bite of a fresh piece of fruit. 

1. Easily lose moisture. Unfortunately, fresh produce eventually loses moisture hours or days after harvest which can affect both the taste and texture. 

2. Fresh fruits and vegetables can also spoil in a few days if they’re not properly stored or not used quickly enough due to lack of preservatives. 

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3. Apart from the change in taste and texture, fruits and veggies can also lose some of their nutrient value after 2 days.

4. Storage and food travel can cause nutrient loss, too. If the place of the harvest is far from the market, this can be a problem. You should purchase seasonal fruits and vegetables from your local farmers market when possible.

5. Usually harvested before the nutrient level peak is achieved. Farmers take the travel time and storage into consideration, so they often harvest the fruits and vegetables a little early. 

6. Lastly, fresh produce tends to be more expensive, especially if they are a seasonal product such as squash or avocado.

Frozen Fruits & Produce

1. and ice cream more creamy and rich. Smoothies that are made with fresh produce tend to be more watery when blended and may need additional items like dried kale or steel-cut or

   They’re great for making blended smoothies and other frozen treats like healthy popsicles and ice cream. During processing, the moisture found in the produce is frozen, making smoothiesand ice cream more creamy and rich. Smoothies that are made with fresh produce tend to be more watery when blended and may need additional items like dried kale or steel-cut or sprouted rolled oats to be thicker.

2. Frozen food can be stored for longer if kept in the right container and temperature. 

3. Flash freezing produce allows for water retention and preserving the nutrient value. Unlike with fresh produce, the nutritional value of frozen fruits and vegetables doesn’t diminish with storage and travel. 

4. Most frozen fruits and vegetables tend to be less expensive in comparison to fresh produce.

5. Using frozen produce also allows you to have less food waste, as you can use what you need and store the rest for later. 

With all that in mind, purchasing produce that’s frozen also has its own sets of disadvantages. 

1. There are fewer options when it comes to purchasing frozen fruits and veggies at the market. Not all fruits and vegetables taste good when frozen, and many companies focus on a few types of produce for their products. You won’t find frozen dragon fruit anywhere unless you froze it yourself!

2. The flash freezing process can sometimes make starchier fruits more mealy in texture. This may not be a problem depending on what you are using your frozen fruit for as the difference is not noticeable when blended.

3. Before flash freezing,  fruits and vegetables are often blanched first. During the blanching process, heat-sensitive nutrients like Vitamins B and C may be diminished.

4. Freezing may also reduce the antioxidant content of fruits and berries. 

5. Frozen fruits and veggies also often contain preservatives in order for them to maintain longer shelf life. When you can, shop organic! 

There isn’t a clear-cut right and wrong way of consuming fruits and vegetables. Each option comes with advantages and disadvantages. But with this list, you can make better decisions about the food you buy and be better informed about how they can help your plant-based journey. 

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