How do they really measure up?

In today's health-conscious environment, the nutritional content of nearly every item we eat is examined in minute detail, and rightfully so! The value of a well-rounded, nutritionally robust diet is profound. But how can we possibly maintain a constant supply of fresh fruits, veggies, meats and dairy in our kitchens? The hassle and cost alone has driven many otherwise health-minded folks to unhealthy alternatives, such as the drive-through.

What if fresh isn't the only alternative?

We're in luck. Recent studies (source) have shown that nutritionally, there's not much difference between fresh, frozen and canned. What's more, there are environmental benefits to canned foods that help keep the earth healthy, too. What a relief... we can eat right and feel good about our choices, without driving to grocery store every single day.

The Fresh Food Path: From the Farm to You

How could there be anything better than fresh? That's the question that baffles people when it comes to the fresh verses frozen verses canned comparison. And in general, it's true that fresh fruits and vegetables, direct from harvest, are highest in nutrients.

The catch is that by the time most fresh fruits and vegetables get to the grocery store, they've been in transit for up to two weeks, bouncing down the freeway in semi trucks, or even flying in from another part of the world! Then, they sit in the grocery store, quietly losing nutritional value as they wait to be purchased. Once bought, they often wait still longer to be consumed, sitting in the fruit bowl on the kitchen counter, or in the produce drawer in the fridge.

Consider this: a recent article on WebMD suggests that green beans, spinach and other vegetables lose approximately 75% of their vitamin C content after being stored in the fridge for about a week (source). Simply being exposed to air itself causes produce to loose vitamin content, the article adds.

The Canned Connection: Fast and Fresh!

The huge benefit of canned foods is the extremely short time from harvest to sealed-in goodness. Most often, the produce is picked at its peak and canned within hours, when nutrient levels are highest. According to statements by the US Food and Drug Administration (FDA) and the International Food Information Council (IFIC), the nutrients in fruits and vegetables are generally preserved in the canning and freezing process (source), so you're receiving the full benefit of that short transit time... without preservatives!

The University of Illinois Department of Food Science and Human Nutrition conducted a comparative analysis of fresh, canned and frozen produce, and found similarly encouraging results (source):

•   Fiber content is equally high in
    canned and fresh produce
•   Folate, Vitamin A, Vitamin C,
    potassium, thiamin and
    caretenoids are all well
    maintained in canning. In
    some cases, Vitamin A and
    the nutritional value of
    lycopene are actually higher in
    canned products.
•   Meats and other proteins also
    have well maintained nutrient
    values when canned.
•   The calcium values in canned fish
    may even be higher than in its
    freshly cooked counterparts.

The Frozen Alternative: Another Valid Choice

Similar to canning, freezing seals in the nutrients of the produce directly after harvest, when they're at their peak. The predominant difference is the method of preservation.

A recent study by the Kansas State University Agricultural Experiment Station and Cooperative Extension Service states that canned foods typically have a longer shelf life than their frozen counterparts (source). "Freezing doesn't preserve food forever, it just slows down the changes in color, texture and flavor," says Karen Blakeslee, a Kansas State University Research and Extension food scientist.

Frozen foods should typically be consumed within six months of freezing, the study suggests, as during that time ice crystals are forming on the surface and within the food itself. The crystals can break down the texture of the food, and also allow natural, nutrient-rich juices to escape while thawing.

Aside from those issues, however, Blakeslee confirms that "nutritionally, there's not much difference between fresh, canned and frozen fruits and vegetables."

Conclusion

The bottom line is that a balanced diet is crucial to overall health. Canned foods allow us to maintain that diet in a convenient way, knowing that the nutritional value we're counting on is preserved until we're ready to prepare our meals. When produce is out of season, we can simply buy a canned product and enjoy. While fresh is often expensive, canned is usually in the budget.

As a final thought, consider the environmental benefits of canned products (source). Canned foods are stored easily, without energy-exhausting refrigeration in transit, in the store, or in your home. Once the food inside has been consumed, we recycle the can. The canned solution is amazingly efficient and wonderfully healthy - for us and for the earth.

For more information, call us at 1.800.547.8712.

1105 Front St. NE 
P.O. Box 309
Salem, OR 97308-0309

p:  503.362.3674
     800.547.8712 (Toll-free)
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     503.391.7015

David and Peter