Fruits and vegetables are important sources of vitamins, minerals and fiber, essential nutrients for general well-being and which help reduce the risk of diseases, such as cardiovascular diseases and some types of cancer.
However, in a context of cost of living crisis, increasing fresh food consumption may not be the most economical option. This is where canned or frozen fruits and vegetables come in.
O Australian Guide to Healthy Eating recommends that adults consume at least two servings of fruit and five servings of vegetables per dayincluding frozen and canned options.
For example, half a cup of frozen broccoli or half a cup of canned beans equals one serving of vegetables. One cup of canned peaches or one cup of diced frozen mango equals one serving of fruit.
These products reduce preparation timeas they come already cut and ready to cook. Plus, they have a longer shelf life than fresh foods.
In general, frozen or canned fruits and vegetables maintain their original nutritional value — and, in some cases, can even preserve it better than fresh products.
According to , the preservation process of certain foods can increase their nutrient content. THE freezing uses low temperatures to delay food spoilage.
Industrial freezing methods are effective in preserving the color and texture of fruits and vegetables, while also maintaining their nutritional value.
However, freezing can damage the structure of the food if ice crystals form, which can affect the texture and, in some cases, slightly reduce the nutrient content, especially if thawing and refreezing.
There is also the risk of contamination by bacteria Listeria monocytogeneswhich can cause food poisoning. However, cooking food before consumption significantly reduces this risk.
The canning process involves sterilizing food at high temperatures, allowing it to be safely stored at room temperature for long periods. However, exposure to heat can cause the loss of some nutrients in food, especially water-soluble vitamins, such as vitamin C.
Technological advances have made it possible to make the canning process faster and carried out at lower temperatures, thus reducing nutritional losses.
When purchasing canned fruits or vegetables, there are some aspects to take into account.
Canned vegetables can have a high salt content, so it is preferable to opt for “no added salt“. It is also advisable to consult the nutritional label and choose products with a lower sodium content.
Draining and rinsing canned vegetables before consumption can help reduce the amount of salt ingested.
In the case of beans cooked in sauce, this may contain added sugar and salt. If consumed regularly, it is worth opting for versions with reduced salt content, in order to reduce sodium intake.
To reduce sugar consumption, it is recommended to choose canned fruit preserved in natural juice rather than syrup. Some packaging also indicates “no added sugar“.
Canned fruit can be eaten as a snack on its own, or accompanied by cereal or yogurt. In many recipes, you can easily substitute fresh fruit for frozen or canned options.
Finally, the dried fruits are not recommended as a daily substitute for fresh, frozen or canned fruit, since the drying process concentrates natural sugars. Still, they can be consumed occasionally as a snack.
