Are frozen meals considered highly processed? The truth about what's in your freezer

Approximately 60% of U.S. adults' calorie consumption comes from ultra-processed food, and many frozen meals are included in this category. But are frozen meals considered highly processed across the board? The answer is nuanced and depends heavily on the specific product's ingredients.

Quick Summary

Frozen meals exist on a spectrum of processing, from whole, flash-frozen ingredients to complex ready-to-eat dinners. The level of processing is defined by ingredients, not just freezing.

Key Points

• Not all frozen meals are highly processed: The level of processing depends on the ingredients and manufacturing, not just the act of freezing.

• Read the ingredient list: Highly processed frozen meals often have long lists of added sodium, sugar, unhealthy fats, and unfamiliar additives.

• Freezing preserves nutrients: Freezing is a form of minimal processing that effectively locks in the vitamins and minerals of fruits, vegetables, and whole foods.

• Choose whole-food based frozen items: Opt for plain frozen vegetables, fruits, and lean proteins rather than multi-ingredient ready-to-eat entrees.

• Excessive highly processed food is linked to health risks: A diet high in ultra-processed frozen meals is associated with issues like obesity, diabetes, and heart disease.

• Make your own healthy frozen meals: Use minimally processed frozen ingredients to assemble your own convenient, nutritious, and controlled meals.

Understanding the Levels of Food Processing

To determine if frozen meals are highly processed, it is important to understand the different levels of food processing. According to a system widely used in nutritional studies, foods can be classified into four categories.

The NOVA Food Classification System

• Group 1: Unprocessed or minimally processed foods. These are foods in their natural state or with minor alterations like washing, trimming, or freezing that do not significantly change their nutritional composition. Examples include fresh or frozen fruits, vegetables, and plain meats.
• Group 2: Processed culinary ingredients. These are substances like oil, salt, sugar, and butter derived from Group 1 foods, used to prepare and season meals.
• Group 3: Processed foods. This category includes foods made by combining Group 1 and Group 2 ingredients. They are recognizable but have been altered to increase durability. Examples include canned vegetables, cheeses, and freshly made bread.
• Group 4: Ultra-processed foods. These are industrial formulations of ingredients, often containing additives, preservatives, artificial flavors, and colors. These products are far removed from their original state and are designed for convenience and palatability.

The Spectrum of Frozen Meals

The term "frozen meal" can apply to items across this entire spectrum. For instance, a bag of plain, frozen green beans is a minimally processed food, while a frozen pizza is a classic example of an ultra-processed food. The freezing process itself is a method of preservation that helps lock in nutrients and freshness and is a type of minimal processing. The key distinction lies in what else is added to the food during manufacturing.

What Makes a Frozen Meal Highly Processed?

Highly or ultra-processed frozen meals often share common characteristics that differentiate them from their healthier counterparts. Look for these signs on the nutrition label and ingredient list:

• High Sodium Content: Many frozen entrees contain excessive sodium to enhance flavor and act as a preservative. Some can contain a significant portion of the recommended daily intake in a single serving.
• Added Sugars and Unhealthy Fats: Frozen meals, especially desserts and some savory dishes, are often loaded with added sugars and unhealthy fats to improve taste and texture.
• Long and Unfamiliar Ingredient Lists: If the ingredient list reads like a chemistry textbook, it's a strong indicator of high processing. Look for artificial flavors, colors, preservatives, emulsifiers, and thickeners.
• Stripped of Nutrients: During ultra-processing, fiber and natural nutrients are often removed, leaving a product that is high in calories but low in nutritional value.
• Formulated for "Hyper-Palatability": These meals are designed to be extremely enjoyable to eat, using specific combinations of fat, salt, and sugar to encourage overconsumption.

Navigating the Freezer Aisle for Healthier Options

To make healthier choices, you must become an active label reader. Don't be fooled by marketing claims and instead focus on the facts.

1. Prioritize Whole-Food Ingredients: Look for meals where the first few ingredients are recognizable whole foods like chicken, brown rice, or vegetables.
2. Check Sodium Levels: Aim for meals with less than 650 mg of sodium per serving. Many healthier brands now offer lower-sodium options.
3. Opt for High Fiber and Protein: Choose meals that include whole grains, beans, or lean proteins to increase fiber and satiety.
4. Avoid Additives: Look for a short ingredient list free from chemical-sounding additives like carrageenan, xanthan gum, and disodium phosphate.
5. Choose Plain Frozen Foods: Stock up on items like frozen berries, vegetables, and individual cuts of fish or chicken, which are minimally processed and retain high nutritional value.

Highly Processed vs. Minimally Processed Frozen Foods

Feature	Highly Processed Frozen Meal (e.g., frozen pizza)	Minimally Processed Frozen Food Combination (e.g., stir-fry)
Processing Level	Ultra-processed (NOVA Group 4)	Minimally processed (NOVA Group 1)
Key Ingredients	Refined flour, highly processed cheese, processed meats, fats, high sodium, artificial flavorings, preservatives	Frozen mixed vegetables, plain frozen shrimp, brown rice, simple sauce with natural ingredients
Nutritional Value	Often high in calories, saturated fat, sodium, and sugar; low in fiber and micronutrients	Rich in vitamins, minerals, and fiber; balanced macronutrients

The Health Implications of Highly Processed Frozen Meals

Regularly consuming highly processed frozen meals is linked to various health concerns, largely because of their nutritional composition, not the act of freezing. A diet high in these foods is associated with:

• Increased risk of obesity and weight gain
• Higher risk of type 2 diabetes and heart disease
• Elevated blood pressure due to high sodium intake
• Potential negative effects on gut health from additives and lack of fiber

It's important to remember that these links are often correlational, as individuals consuming high amounts of ultra-processed foods may also have less healthy overall lifestyles.

Building Your Own Healthier Frozen Meal

For those seeking convenience without the downsides of ultra-processing, creating your own frozen meals is a great solution. You can control the ingredients and nutrition by following these steps:

• Purchase minimally processed frozen ingredients: Bags of frozen vegetables, plain rice, and pre-cooked lean proteins like chicken or shrimp are excellent staples.
• Batch cook your bases: Prepare large batches of grains like brown rice or quinoa and freeze them in portion-sized containers.
• Combine and customize: Mix your frozen grains, vegetables, and protein with a simple homemade sauce. This ensures you know exactly what is in your meal.
• Utilize slow cookers: Many healthy freezer meal recipes can be prepped in bags and then added to a slow cooker for an easy, home-cooked meal on a busy day.

Conclusion

While some frozen items like plain fruits and vegetables are minimally processed and healthy, many pre-packaged frozen meals are indeed highly processed. The key is to differentiate between them by reading ingredient lists and nutritional information. By opting for minimally processed frozen components and assembling your own meals, you can enjoy the convenience of freezer foods without the health risks associated with ultra-processed options. Smart choices in the frozen food aisle can help maintain a balanced and nutritious diet. You can learn more about food processing and health from reliable sources like the Harvard T.H. Chan School of Public Health Nutrition Source.

Frequently Asked Questions

Is a bag of frozen vegetables considered highly processed?

No, a bag of plain frozen vegetables is considered a minimally processed food. Freezing is a method of preservation that retains the nutritional value without adding significant preservatives or additives.

What is the difference between processed and highly processed food?

Processed food has been altered from its natural state, such as canning or freezing. Highly (or ultra) processed food contains numerous additives like artificial flavors, colors, and preservatives, and is formulated to be hyper-palatable.

Do frozen meals lose their nutrients?

Minimally processed frozen foods, like vegetables, are often frozen at peak ripeness and retain their nutrients effectively. However, highly processed meals may have fewer nutrients from the start and contain unhealthy additives.

How can I tell if a frozen meal is highly processed?

Check the ingredient list and nutrition label. Highly processed meals often have a long list of ingredients you wouldn't use at home, high levels of sodium and saturated fat, and may contain added sugars.

Are all frozen meals unhealthy?

No, not all frozen meals are unhealthy. Many brands now offer healthier options with whole ingredients, less sodium, and more fiber. However, it requires careful label reading to find them.

Can frozen meals be part of a healthy diet?

Yes, frozen foods can be part of a healthy diet. The key is moderation and choosing wisely. Opt for minimally processed options like frozen fruits and vegetables and choose ready-to-eat meals with a focus on whole foods and low sodium.

What are some examples of healthy frozen foods?

Healthy frozen food options include plain frozen fruits (berries, mango), vegetables (broccoli, spinach), lean proteins (fish fillets, chicken breasts), and whole grains (quinoa, brown rice).