With the cost of living continuing to rise, many Australians are looking to cut costs at the supermarket.
One of the victims could be fresh fruits and vegetables.
Data from the Australian Bureau of Statistics (ABS) shows fruit and vegetable prices rose 7.5 percent in the 12 months to July.
If you’re looking to save some money on fresh produce, there are other options to consider.
Choosing canned or frozen foods can be cheaper, and experts say they can be just as healthy.
Why are fresh products more expensive?
According to dietitian Alice Bleathman, fresh produce is generally more expensive due to several factors.
“Their perishability requires that they be sold and consumed quickly“which means higher storage, transportation costs and a shorter shelf life,” Bleathman told the ABC.
“The fresh food supply chain can less efficient due to availability of crop yields, seasonal availability, and the need for careful handling to prevent spoilage and damage.
“Plus big question for organic food, driven by consumer preference for ‘healthier’ options, also contributes to the higher prices.”
But with frozen and canned products, the shelf life is long and manufacturers can control the process.
For Ash, mother of two, buying frozen vegetables is both economical and convenient.
“I lived on a low income for a long time and I learned that it’s better to have a bag of vegetables in the freezer than fresh vegetables that rot and end up in the fridge,” Ash tells the ABC.
“I have to be very selective with what I buy because of the high cost of living.
“By using frozen vegetables I can build up a supply for when things get tough financially, so we never have to go hungry.”
Can frozen products be as healthy or even better than fresh products?
Fresh is often seen as the most nutritious.
But that is not always the case.
Evangeline Mantzioris, Director of the Faculty of Nutrition and Food Sciences at the University of South Australia, says: Frozen foods can sometimes be better for you than some products sold as “fresh”.
“The organic nutrients in fresh produce can degrade during transportation from pasture to your plate, and even during storage in your refrigerator,” Dr Mantzioris tells the ABC.
Evangeline Mantzioris says the old saying “fresh is best” isn’t always true. (Delivered)
Imagine picking some “fresh” oranges.
By the time the fruit is picked, transported and eaten, it may have lost some of its nutritional benefits, particularly vitamins C and B, as these are susceptible to damage from heat, light and oxygen.
According to Ash, this is one of the reasons why people don’t buy fresh produce.
“I try to shop weekly or biweekly, but fresh produce usually doesn’t last more than a few days, so I often end up with stuff I can’t or don’t want to use,” she says.
“In this way, frozen products are more cost-effective in both the short and long term.
“It reduces food waste, so you don’t have to buy a whole broccoli straight away and then eat a few florets before the broccoli goes out of date.
“That said, the options are more limited compared to fresh produce, but overall I find it cheaper and easier to prepare nutritious meals for myself this way.”
Frozen at the peak of ripeness
“Normally fruits and vegetables are frozen shortly after harvest, which preserves their nutrients“, says Mrs. Bleathman.
“Frozen products can retain most vitamins and minerals, sometimes even better than fresh products that have been stored for several days or weeks.”
Research has shown that the nutritional value of fresh food compared to frozen products depends on the type of product that is frozen.
Research has shown that frozen corn, blueberries and green beans contain more vitamin C than fresh varieties.
Frozen green beans are $5.90 per kilo cheaper than fresh beans. (ABC Sunshine Coast: Kylie Bartholomew)
In contrast, peas, carrots and spinach contained less vitamin A in the frozen samples, while for green beans there was no significant difference between the two storage methods.
The study showed that the vitamin content of the frozen products was comparable to that of fresh products, and sometimes even higher.
According to Dr. Mantzioris, minerals such as calcium, iron, zinc and magnesium remain at the same levels in frozen and fresh products.
What about canned food?
Canned foods often get a bad rap, but they are a nutritious and cost-effective way to eat more fruits and vegetables.
The biggest disadvantage is that canning often involves partially cooking the products to extend their shelf life.
“They heat the fruit or vegetable to a high temperature to kill any microorganisms, such as bacteria and fungi,” says Dr. Mantzioris.
“This causes a number of heat-sensitive nutrients, such as vitamin C, to break down.”
When choosing between different types of canned vegetables, choose the option with the lowest salt content. (ABC News: Dannielle Maguire)
That’s why experts recommend adding canned goods toward the end of the cooking process to limit nutrient loss.
But just as with fresh and frozen foods, the nutrients in different types of produce break down at different rates.
What should I look for when buying canned food?
Some canned fruits and vegetables have large amounts of sugar and salt added for preservation and flavor.
Here are three tips from our experts when buying canned products:
- Choose canned vegetables and beans without added salt or with less salt
- Choose canned fruit in juice instead of syrup
- Look at the Health Star Rating on the front of the pack: the more stars the better
They also recommend rinsing and draining canned fruits and vegetables before using them.
What about imperfect fruits and vegetables?
Australia’s two largest supermarkets sell products that may not meet aesthetic standards, but are still perfectly fine to eat.
The idea is that consumers can save money by buying imperfect produce, and farmers can sell produce that would otherwise go to waste.
A 2024 comparison of major supermarkets by CHOICE found imperfect fruit and vegetable packaging on average 28 percent cheaper per kilo then the cheapest alternative.
Meanwhile, Harris Farm Markets claims that shoppers can save up to 50 percent on imperfect products.
A varied consumption is better than none
According to Dr. Mantzioris and Mrs. Bleathman, a varied diet is the most important thing.
Dr Mantzioris pointed to a Bureau of Statistics study which found only 4 percent of Australians eat the recommended amount of fruit and vegetables per day.
“Eat the fruits and vegetables you love in a way that’s affordable, whether that’s fresh, frozen, or canned,” she says.
According to Bleathman, it is important to eat enough fruits and vegetables to get the recommended amount.
“A varied diet helps prevent nutritional deficiencies and reduces the risk of chronic diseases such as heart disease, diabetes and certain types of cancer.
“Additionally, a varied diet promotes a healthy gut microbiome, which is crucial for digestion, immune function, and overall health.”
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