This post has been updated since it was originally published on June 28, 2021.
Everyone can relate to the convenience of frozen produce! These packages come prepped and ready to cook, meaning you don’t have to spend time chopping before you throw it all on the stove.
And there’s an added plus: just because it’s frozen doesn’t necessarily mean it’s bad for you. “A common misconception exists that fresh fruit and vegetables are healthier than frozen or canned versions,” explains registered dietitian, Trista Best. “This has primarily arisen from the fact that some frozen fruit and vegetables are manufactured with extra sodium and sugar to enhance taste, texture and stability. However, many manufacturers are turning to healthier alternatives and leaving these practices behind. In many cases, frozen fruit and vegetables are also just as nutrient dense as their ‘fresh’ counterparts.”
This is good news for all of us! However, health experts warn that there’s one frozen vegetable you should continue to steer clear of—but what is it?
Breaded Okra
While we now know that frozen veggies can be just as healthy as fresh produce, it's still important to make smart shopping choices. "To be sure that you are getting the healthiest frozen produce available, be sure to read the nutrition label," Trista advises. "Look at the nutrients and ingredients for added sugar, excess sodium and unnecessary fat."
Of course, one surefire unhealthy purchase is if your frozen veggie of choice is breaded. Breaded or fried foods are normally coated in flour or batter before they are fried. During the cooking process, oil replaces the natural water in foods, which adds to the overall calorie count.
According to Trista, anything that's breaded—even in veggie form—is a definite no no.
Trista warns against the dangers of breaded and fried veggies, in particular breaded okra.
"One frozen vegetable that should be avoided is breaded okra," she explains. "This form of okra is made with refined carbohydrates and is most often prepared through frying. It is best to avoid breaded okra and opt for fresh or whole forms that are cooked without oil or breading instead.
When eaten fresh or raw, okra can be very good for you! It contains essential minerals like potassium, manesium and iron. Plus, it's high in vitamin B-6, vitamin A, and vitamin C. However, okra is almost always traditionally breaded or fried. So with that in mind, skip the extra carbs and eat it seasoned with either lemon, low-sodium soy sauce, natural herbs, or garlic. Yum!
Freezing also helps to preserve its nutrients, so frozen okra is still a healthy choice. As Trista notes, "Frozen fruits and vegetables are harvested and processed (frozen or canned) at their peak. This equates to their nutrient profile being more dense as some fresh produce, which can lose nutrients during packaging and transport."
