We are all aware that we must have vegetables on our plates at every meal.
The fact is, from the washing and peeling to the cutting and slicing, preparing fresh vegetables might seem like a lot of labor — particularly if you're low on both time and resources.
The pressure to prepare vegetables while they're still fresh or before they go bad is another source of stress for many people.
It's for this reason that many of us resort to vegetables that arrive in a can or are frozen in a bag.
The advantages of canned and frozen veggies in terms of time savings are self-evident. Both versions include pre-chopped vegetables, requiring little to no preparation on your part. Some canned vegetables are even precooked, so they just need to be warmed up before serving.
The advantages of stockpiling are also readily apparent. Canned vegetables may be stored for years in your pantry, and frozen vegetables can be stored in your freezer for around a year.
However, although canned and frozen vegetables are unquestionably more convenient, are they truly as nutritious as fresh vegetables? And, if so, which of these options is a better decision than the other one?
The cans and can'ts of canned veggies
Before the can is sealed, the vegetables are cleaned, diced, and heated to destroy any foodborne germs that may have developed during the canning process.
"The process of canning involves a number of processes, but the good news is that nutrients and fat-soluble nutrients, such as vitamins A and D, as well as vitamins E and K, are all kept throughout the canning process. Furthermore, the heat used may result in the release of additional antioxidants from some vegetables, such as tomatoes and maize, as a consequence of the heat applied "Emma Willingham, a clinical dietitian at Houston Methodist, explains what she means.
Therefore, canned vegetables have a longer shelf life, have a higher concentration of nutrients, and may include more antioxidants than their fresh, raw counterparts.
But what you won't find in canned vegetables are some of the water-soluble vitamins that were present in the fresh produce in the first place.
As Willingham points out, "the high heat utilized before the can is sealed might cause certain water-soluble vitamins, such as vitamins B and C, to be damaged." Cooking techniques that are typical to most people, such as steaming, baking, and boiling, have the same impact on vegetables."
Finally, there is one (possibly harmful) ingredient that may be found in some canned vegetables: a significant amount of salt.
"Preservatives, like salt, are added throughout the canning process. While salt may aid in the preservation of the taste and texture of vegetables, excessive use can be harmful to one's health "Willingham expresses concern. In most cases, you can simply account for the salt that is included in canned vegetables.
To begin with, always read the label before cooking any canned vegetables or fruits.
If salt has been added to the food, avoid adding any extra salt to the dish. To remove extra salt from the veggies before adding them to your recipe, drain any liquid from the container and thoroughly rinse the vegetables with lots of water.
The dos and don'ts of frozen vegetables
Frozen vegetables are similar to canned vegetables in that they are inexpensive in cost and relatively stable.
Furthermore, the freezing process is very beneficial to vegetables, since the nutrients, vitamins, and minerals are all kept in high concentrations throughout the freezing process. In fact, frozen vegetables may be more nutritionally dense than fresh vegetables in certain circumstances.
"Nature's stop button is represented by freezing. Because frozen vegetables are flash-frozen at the pinnacle of their nutritional density, they may actually have greater nutrient profiles than fresh vegetables that have been sitting about in the grocery store for a long, according to the USDA "Willingham continues. "And keeping a few bags of frozen vegetables in your freezer is a terrific way to ensure that you always have fresh vegetables on hand without having to worry about preparing them before they spoil."
One thing to keep an eye out for when it comes to frozen vegetables is when they're mixed in with other frozen foods, such as frozen dinners. This is due to the fact that frozen meals often include excessive levels of salt as a preservative, and, unlike canned vegetables, there is no way to lower the quantity of salt in the meal before eating it.
When it comes to veggies, does it make a difference whether they are canned, frozen, or fresh?
Fortunately, the solution to this question is straightforward.
Willingham believes that the healthiest option is the one that allows you to consume a sufficient amount of vegetables on a daily basis, regardless of whether the vegetables are fresh, canned, frozen, or canned and frozen.
"Fresh vegetables frequently have the finest flavor, particularly if they are in season at the time of consumption. The good news is that the nutritional content of a vegetable is not diminished throughout the canning or freezing processes, resulting in canned or frozen vegetables that are just as nutritious as fresh vegetables. Additionally, there is no health advantage to selecting frozen over canned or vice versa, as long as you are considering the salt amount before cooking "Willingham continues. "When deciding between frozen, fresh, or canned veggies, the greatest 'option' is the one that works best for you, your schedule, and your family, allowing you to easily incorporate more vegetables into your diet."
