According to registered dietitians Kayla Farrell and Amy Davis, the assessment of frozen foods should always begin with the ingredient label.
Kayla Farrell tells Real Simple that a high content of sodium, saturated fat, and added sugar should prompt caution, as prolonged high intake of these can contribute to high blood pressure, elevated cholesterol, and inflammation.
Among other findings, a study published in Frontiers in Immunology shows that sugar can increase inflammation in the body.
Amy Davis emphasizes that fiber, protein, and unsaturated fats, by contrast, are beneficial components that can improve satiety, blood sugar regulation, and immune function.
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Both dietitians recommend frozen products with short, recognizable ingredient lists.
Recommended product categories
According to statements by Amy Davis and Kayla Farrell to Real Simple, lean proteins without breading, vegetable mixes without sauces, whole-grain products, fruit without added sugar, and certain types of bone broth are among the best choices.
They also note that some ready-made meals can be suitable if they are high in protein and fiber and low in sodium and added sugar.
Frozen desserts can likewise be a better option when they consist primarily of fruit or yogurt and contain only limited amounts of added sugar.
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Practical guidelines
Shopping in the freezer aisle becomes significantly easier when using simple rules of thumb:
Low sodium content, limited saturated fat, minimal added sugar, and high levels of fiber or protein.
Products without artificial additives are considered the most appropriate choices.
Sources: Real Simple, and Frontiers in Immunology.
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