Canned or Frozen Vegetables? The Winner Is...

Easy circumstances

Canned vegetables and frozen vegetables are both very convenient, but are you compromising nutrition when you use them? Fresh is always best, but buying vegetables stored in the freezer or on the shelf can be a time saver, and it's certainly better than NOT eating vegetables at all.

Washing, dicing and preparing your veggies is not as quick as if you use the canned or frozen versions. Vegetables are also seasonal, so in the months that lack your favorite greens, how else could you get them? Circumstances can certainly trump quality in such times. It would seem that what's on your plate can reflect conveniency. But let's take a look...

Canned

Corn, peas, and tomatoes in cans are seen on most pantry shelves at home. When a vegetable is canned, it is cooked at a very high temperature prior to preservation in order to make sure no bacteria will grow in the can. That can doesn’t just contain the vegetables; it is also filled with salt, sugar, and other chemicals to prolong shelf life. This list of preservatives can look like a science project. Many of these cans and containers could be lined with BPA, which is a plastic that can leach into the food. Aluminum from the cans can also leak. Imported canned foods may come from factories that are not FDA regulated and may not be hygienic.

Frozen

Vegetables are blanched before they are frozen. This means they’re put in boiling water before being packaged. This leads to some of the nutrients being lost. Most research says the nutrient loss isn’t much though. The key here is when exactly was the vegetable frozen after it was picked from the field? If it is put in the freezer closer to its “ripe” time, it will naturally preserve better. Part of preservation in the freezer does mean that some packages could contain MSG and extra salt. Also, try to pass on frozen packages that add sauces or mixes, as these only add more to the waistline; season them on your own when possible.

With both canned and frozen vegetables take the time to read the nutrition labels. Often times there can be healthier versions of the same veggie from a different company.

Who wins?

Home canning and home freezing are the better options, and of course some brands at the store are better than others. Fresh isn’t always easy so if the choice has to be made, then go for frozen. Frozen wins this veggie competition.

A good trick for canned vegetables would be to rinse them prior to eating. At least some of the additives will be washed off. The concept of farm to table is ideal. Be mindful that just because an item is canned or in the freezer, does not mean it won’t expire.

We know that between GMOs and all the chemicals our food now contains, we aren’t eating “fresh” and this disrupts the natural breakdown and digestion in our bodies. In addition, we aren’t always aware of freshness. Do we know when that vegetable was canned or packaged, when it was shipped, and how long it has lived at the store prior to being relocated to your home? We don’t, and because we choose these options for the sake of time we are highly unlikely to investigate (sellers thrive on that trait). And when we eat out at restaurants we don’t see the behind-the-scenes preparation, and most times, for cost and time efficiency, it isn’t fresh that we are served.

We need our vegetables for vitamins, minerals, and fiber. When all is said and done, whether fresh, frozen, or canned, eat those veggies. Your body will still thank you, regardless of the source.

Sources: