Are frozen foods really healthy?

Frozen food is convenient, easy, quick, and affordable, and each of these factors contributes to its growing popularity. According to results of a recent study conducted by the Research and Markets, India’s frozen food market is set to grow at a CAGR of 7.7 per cent and reach $1,841.28 million by 2027. The frozen food section in your supermarket is proof enough for it—from almost nothing to racks filled with frozen fruits and vegetables, pies, pizzas, cakes, the Indian frozen food market has come a long way. Brands have strived to get their flavour game right and have largely grabbed consumer’s attention, but do these foods provide the essential nutrients? Are they healthy to consume on a daily basis and for the longer run? We ask dieticians and nutritionists to help us weigh the pros and cons of frozen foods.

Choose frozen foods, but wisely

Some foods, even in their frozen form, retain their nutritional value because of how and when they are packed. Fruits and vegetables are picked at their peak ripeness to be frozen, locking in their nutrients, freshness, and taste. Frozen broccoli and spinach are also good to have as they add to your fiber intake and are convenient to toss up—after all, frozen greens are better than no greens at all. Sometimes, frozen fruits and vegetables may actually have higher amounts of several vitamins and antioxidants than their fresh counterparts, which can lose nutrients during distribution and storage.

However, it is important to read the nutrition labels and ingredient lists meticulously when buying frozen foods. Look for meals low in sodium and sugar, and avoid those that contain artificial colours, flavours, and preservatives. Choose meals that are rich in protein and fibre to keep you satiated. The crux of the matter is, it is important to balance your meals with an adequate amount of fresh produce to ensure a well-rounded diet. With a little planning and awareness, frozen foods can be a beneficial addition to your diet and offer convenience, but do not consume them regularly as it may lead to several health issues. Below are a few issues that are likely to spring up in case of excessive consumption of frozen foods.

The drawbacks

A diabetes risk: Frozen food items are preserved with starch, which also lends the dish flavour and texture. Starchy foods are broken into sugars which causes spikes in insulin, thereby increasing the risk of diabetes. 

Risk of heart disease: Trans fats, which raise the risk of developing heart disease, and are also connected to clogged arteries, are found in large amounts in processed or frozen food products. This fat lowers good cholesterol and raises bad cholesterol in the body.

Low on nutritional value: Long-term freezing of food might destroy some vital vitamins and minerals that are present. As a result, fresh meals are more nutrient-dense than frozen ones.

Increases blood pressure: Frozen foods also contain a lot of sodium, which can increase cholesterol levels in the body. Too much sodium raises the risk of developing heart disease and stroke. 

Leads to an increase in weight and obesity: Foods that are frozen have a very high fat content and are high in calories because the proportion of fats to carbohydrates and proteins is almost two to one.
 

Inputs by Malika Singh, Certified Integrative Nutrition & Health Coach and Dietician Vidhi Chawla; Founder of Fisico Diet Clinic