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What is the downside of frozen fruits and vegetables?

Eating fruits and vegetables is an important part of a healthy diet. However, some people choose to eat frozen varieties for convenience or because they think frozen is just as nutritious as fresh. While frozen fruits and vegetables can be a good option in some cases, there are some potential downsides to keep in mind.

Nutrient loss during freezing process

When fresh produce is frozen, the cold temperature causes the water inside the fruits and vegetables to expand, forming sharp ice crystals that can rupture cell walls. This damage can lead to loss of nutrients when produce is thawed and cooked.

According to a study by the University of California, Davis, freezing results in decreased levels of vitamin C, thiamin, folate, and minerals like iron, zinc, and calcium in many fruits and vegetables. The extent of nutrient loss varies based on the produce item.

Fruit or Vegetable Average Nutrient Loss After Freezing
Green beans 15% of vitamin C
Broccoli 10-30% of vitamin C
Spinach Up to 77% of folate
Blueberries 20% of anthocyanins (antioxidants)

Blanching produce before freezing can help minimize this nutrient loss. However, blanching also results in some loss of water-soluble vitamins like vitamin C and B vitamins.

Texture changes

Freezing can also negatively impact the texture of fruits and vegetables. As ice crystals form, the produce’s cell structure is damaged. When thawed, frozen produce often becomes mushy or mealy in texture.

For example, frozen spinach often turns limp and soggy when cooked. Frozen strawberries lose their firm shape and turn mushy. This texture change can impact the enjoyment of eating frozen produce for some people.

Less flavor

In addition to texture, freezing can also degrade the flavor of some fruits and vegetables. Enzymes and chemical reactions that influence flavor continue during freezing and cause flavor loss over time. Fruits often lose some sweetness and vegetables can become less flavorful.

For example, frozen broccoli and carrots are considered less flavorful than their fresh counterparts. And frozen berries have a more watered-down, less sweet taste.

Higher cost

Frozen fruits and vegetables are often more expensive than buying fresh produce when it’s in season. For example:

Produce Item Average Cost Fresh Average Cost Frozen
Bananas $0.59/lb $1.19/lb (frozen sliced)
Broccoli florets $1.99/lb $2.49/lb (frozen)
Blueberries $2.99/pint $3.99/pint (frozen)

While frozen options provide convenience, buying in-season fresh produce and freezing it yourself can save money.

High sodium content

Many frozen fruits and vegetables have added salt, sugar, or syrups. These additions help preserve texture and flavor but also increase the sodium and sugar content compared to fresh options.

For example, a 1⁄2 cup serving of frozen broccoli has 230mg of sodium. Fresh broccoli has just 30mg. And a 1⁄2 cup of frozen strawberries has 5g of added sugar compared to fresh strawberries which have 0g.

The added sodium and sugars make many frozen produce items less healthy overall. Individuals limiting salt or added sugars should be mindful of these differences.

Limited variety

Grocery store frozen aisles tend to offer a more limited selection compared to the expansive produce section. So enjoying a wide variety of fruits and vegetables requires purchasing more fresh produce.

Common frozen fruits and veggies like berries, peaches, green beans, corn, broccoli, and spinach are easy to find. But specialty or exotic fruits and vegetables are less readily available frozen.

Purchasing fresh gives access to a diverse array of produce to add diverse flavors and nutrients to meals.

Higher potential for bacterial contamination

Bacteria like Listeria or Salmonella can survive freezing temperatures. So contamination that occurs during initial freezing or packaging can lead to unsafe frozen produce.

Outbreaks of foodborne illness have been traced back to contaminated frozen produce like frozen strawberries, frozen spinach, and frozen vegetable mixes.

Proper cooking helps reduce risks, but contamination is less common overall in fresh fruits and vegetables purchased from reputable sources.

Less environmentally friendly

Frozen fruits and vegetables generate more food waste due to damaged packaging. They also require more energy to freeze and maintain during transport and storage.

One study found frozen broccoli used 2-3 times more energy overall compared to fresh. And 50% more greenhouse gas emissions are associated with production of frozen versus fresh carrots.

Buying fresh, local seasonal produce directly supports farmers in your area and reduces the carbon footprint of transporting frozen items long distances.

Conclusion

While frozen fruits and vegetables offer convenience, there are some drawbacks to consider as well. Freezing can negatively impact nutrients, texture, flavor, cost, and sodium content compared to fresh options. Frozen produce also offers less variety and may have higher risks of bacterial contamination.

Enjoying more fresh, seasonal fruits and vegetables supports local farmers, provides superior taste and nutrition, and is better for the environment. Supplementing with frozen options as needed can help maximize benefits and minimize downsides when fresh isn’t available or practical.