You likely already know that vegetables are a good source of fiber, antioxidants, vitamins, and minerals and are an important part of a healthy diet, but are all vegetables healthy? Of course, fresh fruits and vegetables are healthy, especially when they’re seasonal and local, but it may make you wonder if the same be said for frozen peas, frozen carrots, frozen spinach, and frozen stir-fry blends. So, are frozen vegetables healthy? Here’s what you need to know.

Fresh vs Frozen Vegetables: Which are Healthier?

There is a common belief that fresh foods are always a better option than frozen; however, that is not the case.  Although often considered a negative aspect of food processing, freezing food is simply a method of preservation that is used to keep food for longer periods of time. Freezing vegetables, as well as fruit, meat, and seafood, is a way to store fresh foods, reduce spoilage, and save food for a later time when they are no longer in season.

Although there is a common belief that the act of freezing vegetables diminishes their nutritional value, research shows that there is no significant difference between fresh and frozen vegetables. A vegetable’s nutrient content is at its peak the moment it is picked and then slowly begins to diminish over time, however, the act of freezing or flash freezing helps to reduce the amount of time the nutrients can degrade. Frozen vegetables are generally vine-ripened before undergoing minimal processing prior to freezing; most vegetables are blanched in hot water for a few minutes prior to freezing in order to deactivate enzymes that may cause changes in color, flavor, smell, and nutritional value. For instance, the vitamin C content in vegetables such as red peppers and tomatoes is at its peak when the crops are picked from the plant, therefore, when frozen shortly after harvest these vegetables are more likely to retain their nutrient density as compared to fresh ones that are exposed to light, heat, and air during shipment and storage. It is for this reason that frozen vegetables are just as nutrient-dense, if not more, than their fresh counterparts.

Moreover, it is also important to recognize that locality and seasonality play a role in the nutrient density of a vegetable. Since vegetables are at their nutritional peak when they are ripe and close to harvest, opting for local produce (fresh or frozen) as well as produce that is in season will help to ensure that you are getting the most nutrient-dense vegetables available. Therefore, in addition to buying frozen vegetables, you can also buy fresh vegetables when they are in season and freeze them yourself to enjoy at a later date without concern that you are doing any harm to the vegetables or losing any nutritional value in the process.

So, Are Frozen Vegetables Healthy?

Yes, frozen vegetables are healthy and often just as nutritious as fresh. Eating vegetables has been shown to have numerous health benefits and opting for fresh or frozen vegetables are both great choices. Not only can you reach for frozen vegetables and frozen vegetable blends in grocery stores, but freezing fresh, local, and seasonal vegetables from your own garden or a local farmer is a great way to preserve these highly nutritious foods without diminishing their nutritional value.

The Benefits of Frozen Vegetables

In addition to being a rich source of fiber and nutrients, there are many practical and economic benefits of using frozen vegetables.

• Whole Food: Frozen vegetables are a whole food, and opting for 100% frozen vegetables is a great way to add more veggies to your diet. As with any food, be sure to read the ingredients to ensure that the product you are buying only contains vegetables and no additional additives or preservatives.
• Nutrient-Dense: Although there is some nutrient loss in the process of freezing vegetables, it is minimal. The process of freezing vegetables is a method of natural preservation that helps to reduce spoilage and preserve nutrition at the same time.
• Cost-Effective: In many cases, frozen vegetables and vegetable blends are less expensive than their fresh counterparts making them a budget-friendly addition to any grocery list.
• Convenient: In addition to being inexpensive, frozen vegetables are quick and easy to use given the vegetables have already been peeled and/or chopped helping to save time during the preparation and cooking process.
• Versatile: Frozen vegetables are also a very versatile ingredient and can be used in a wide variety of different dishes, recipes, and cooking methods.

How to Cook Frozen Vegetables

The key to making frozen vegetables more enjoyable is the cooking method and flavor. On their own, frozen vegetables can end up a little soggy and bland if not prepared with care but, fortunately, there are many different ways to use frozen vegetables that can add a lot of flavor and texture without much effort.

• Stir-Fries & Curries: Probably the most common choice, frozen vegetables are a great addition to a stir-fry since they are being cooked a high heat, which will allow for additional water to evaporate and cook off. Not to mention, this cooking method can help to add a little crispiness to the vegetables while the spices and/or sauce can help to add a ton of flavor, like in this Veggie Curry in a Hurry.
• Soups & Stews: Since they are being added to a liquid broth or water, adding frozen vegetables to a soup or stew is a great way to add more vegetables to your day. Be sure to add them closer to the end of the cooking process to avoid over-cooking them or allowing them to get too soggy.
• One-Pot Meals: Simple one-pot meals such as risotto, lasagna, and baked pasta are great places to use frozen vegetables such as peas, carrots, and broccoli. They can easily cook into the dish to provide a bright pop of color, fragrance, and added fiber.
• Casseroles: Whether it’s classic lasagna or something a little different, frozen vegetables work very well in casserole dishes to help add an extra serving of vegetables.
• Smoothies: If you are looking to add an extra serving of greens to your day, frozen leafy greens such as spinach and kale incorporate very well into a simple morning smoothie.

The Bottom Line

Although many people incorrectly believe that frozen vegetables are less nutritious than fresh vegetables, frozen vegetables are in fact a healthy choice. Not only are they a rich source of fiber and nutrients, but they are a convenient, inexpensive, and highly versatile ingredient. Frozen vegetables can be sautéed, steamed, roasted, or grilled, and at the end of the day, a vegetable in any form is better than no vegetable at all.

Whether it’s chips, pretzels, popcorn, or a serving of French fries, we’ve all experienced salt cravings before. Not only are salt cravings common but they are normal and there are many biological reasons why our bodies crave salt. While the taste of salt might be highly addictive, especially in the processed food form, there are a number of physical and habitual reasons why you might be craving salt and, fortunately, there are plenty of things that you can do to help mitigate the cravings in the first place and address them when they arise.

What is Salt?

When you think of salt chances are you think of table salt, the kind in your kitchen cupboard, or the kind you shake onto fries. While this is salt, real salt is a little more complex as it comes in many different forms, shapes, and sizes and serves many different functions. Aside from water, salt is the most omnipresent food ingredient consumed by humans and it has been used across cultures for centuries. In ancient times, salt was highly valued and used as a method of trade and currency. In fact, salt was so highly valued that the word “salary” was derived from the word “salt”.

Salt is a crystalline mineral made of two elements and is also known as sodium chloride or the chemical compound NaCl. Salt occurs naturally in many parts of the world as the mineral halite and as mixed evaporates in salt lakes. All salt comes from the ocean, be it the Atlantic or a long-forgotten sea, and is left behind when seawater evaporates as sea salt or when mined from ancient underground lakes and seas as rock salt. Today, salt is commonly used to flavor food, however, it is also used as a food preservative since bacteria growth is halted in a salt-rich environment.

Why Do We Need Salt?

Salt is an essential nutrient and the human body can’t live without some salt. The body’s interior ocean is salty and sodium is one of the electrolytes, along with potassium and chloride, that help to regulate the body’s movement of water, as it is a major component of extracellular fluid. Salt is vital for balancing the fluid level of the blood, regulating extracellular fluid, managing the body’s acid-alkaline balance, functions of the nervous system, adrenal system, stomach acid production, and proper nutrient absorption in the intestinal tract. In fact, since salt is so essential to human survival, we are hard-wired to crave salt to ensure that we consume adequate amounts.

Why Do I Crave Salt?

Over the course of human history, finding salt was difficult, so craving salt became a survival mechanism. The chemical requirements of the human body demand that the salt concentration in the blood be kept constant; if the body does not get enough salt, a hormonal mechanism compensates by reducing the excretion of salt in the urine and sweat, but it cannot reduce the output to zero. Does this mean more salt is better? As with all foods, too much of a good thing can be a bad thing when it comes to our health, and there is a big difference between refined salt and natural salt. The reality is, that most sodium in the standard North American diet now comes from processed foods, not the salt shaker, as roughly 70% of salt is consumed through food products off the grocery store shelf.

Although essential, salt is also highly addictive and with too much (or too little) our bodies will become unbalanced. Health Canada suggests that individuals over the age of 14 not consume more than 2300mg of sodium per day in all forms, as higher levels have been linked to high blood pressure, a major risk factor for stroke, heart disease, and kidney disease. Part of the confusion around salt lies in the fact that some salt cravings are driven by overconsumption of salt, while other salt cravings are driven by underconsumption of salt.

The Top Reasons We Crave Salt

Why an individual craves salt will vary from person to person based on lifestyle factors, diet, activity level, general health, and consumption. For some, a craving for salt may indicate a physical need for salt or an underlying condition, while for others it may indicate a habit or a slight addiction to salty foods. Although everything is dependent on the individual, here are some of the most common reasons why we crave salt.

1. Dehydration

A constant craving for salt may be a sign that you are dehydrated since sodium is a natural electrolyte that helps to balance the fluid levels of our cells. Since the body requires a certain level of fluids to function properly when those levels fall below normal you may start craving salt, this is your body’s way of encouraging you to drink more water. Some research suggests that mistaking dehydration for hunger may trigger cravings for salt since dehydration causes you to believe you need to eat when you really need a liquid intake.

2. Electrolyte Balance

Sodium, along with potassium, controls the influx of water into our cells, so consuming water without an appropriate electrolyte balance in the diet means the body will struggle to actually put any water consumed to good use. A craving for salt due to electrolyte imbalance is more common in individuals who are physically active, exercise a lot, and/or sweat a lot, given they are losing electrolytes at more rapid rates through perspiration. An imbalance of electrolytes can be caused by not consuming enough salt in the diet in the first place, or by not replenishing electrolytes after rigorous exercise. This is why electrolyte drinks are recommended for people who exercise excessively, especially in warm climates for long periods of time.

3. Habit

If you grew up with the salt shaker on the table, salting your food before even tasting it, or eating a lot of packaged foods, you may simply be accustomed to the taste of salt and find low-salt foods bland or boring. As with all foods, too much of a good thing can be a bad thing, so you may need to work on slowly decreasing your salt intake to allow your palette to adjust. To help with the process, try to add more herbs and spices to cooking for flavor, use low-sodium or low-salt food options, or add a tiny sprinkle to your food right before eating before adding more. It is important to understand that salt does not need to be avoided, it is essential for human health, but quality matters and is it best to focus on natural salt paired with whole foods as opposed to refined salt found in processed foods.

4. Underconsumption

On the contrary, for some individuals underconsumption of salt may actually be the reason for salt cravings, as the body may be naturally asking for it. Since salt is an essential nutrient that is vital for optimal health, a general avoidance of salt can also lead to salt cravings.

5. Stress

Stress can also influence salt cravings given our adrenal glands, which produce adrenaline, cortisol, and aldosterone, regulate sodium in the body, so when taxed they become less efficient at regulating sodium. The adrenal glands are responsible for releasing cortisol; a hormone that helps to regulate blood pressure and your body’s response to stress. Research suggests that people with higher levels of sodium release lower levels of cortisol during stressful periods, therefore, craving salt may be a sign be the body is dealing with added stress. Not to mention, stress depletes the body’s resources of water-soluble micronutrients such as B vitamins, vitamin C, and all of the minerals, which are all impacted by water levels, which are regulated by salt.

6. Lack of Sleep

Not only does lack of sleep generally make you more fatigued which can cause you to reach for more food for energy, but poor sleep has been shown to contribute to hormone imbalances in insulin, leptin, cortisol, and many other hormones, which have a profound impact on cravings. Cortisol, the body’s natural stress hormone, can become disrupted when a person is chronically fatigued, which puts stress on the body, leading them to crave more comfort foods. Not to mention, lack of sleep has also been shown to increase ghrelin, also known as the hunger hormone, and decrease leptin, the gatekeeper of our appetite, making cravings more difficult to interpret and manage.

7. Hormones & PMS

Hormones are in a constant state of flux, and depending on the current situation or state, the need for salt may increase during specific periods of time. For example, during pregnancy nutrient requirements increase in general and the need for sodium may also increase slightly to help manage increased blood volume and fluid levels, which can lead to increased cravings, although this is dependent on individual diet. Additionally, menstruation and PMS have been shown to have an impact on salt cravings. Several days before women begin their period, they may experience a wide range of symptoms including mood swings, loss of sleep, and food cravings. For some women, these cravings can be intense and they may crave a variety of salty or sweet foods.

Other Reasons for Salt Cravings

In addition to these everyday causes, there are specific underlying medical conditions such as adrenal insufficiency, Addison’s disease, Bartter’s syndrome, and cystic fibrosis that cause salt cravings. In fact, both too much and too little sodium can have adverse effects so it is vital to consult a medical professional if adverse or abnormal symptoms persist.

How to Tackle Salt Cravings?

As with any craving, the first thing to do is to address your overall food intake. Consider how much salt you are consuming and what format you are consuming it in. If you are consuming a diet rich in processed and packaged foods, which are high in sodium, consider how you can reduce this overall intake or how you might be able to reach for low-sodium options. Additionally, consider how you can add more nutrient-dense whole foods such as meat, vegetables, fruits, whole grains, beans, lentils, nuts, and seeds, and cook meals from scratch in order to help eliminate some of the added sodium in pre-made or processed foods. When cooking from scratch, ensure that you are using natural sea salt or rock salt instead of refined salt to help ensure that you are using the best quality salt possible. Finally, ensure that you are consuming adequate water and fluids to help to ensure you are well hydrated, as well as focus on reducing stress or working on stress management techniques.

The Bottom Line

Salt is an essential nutrient and the body is hard-wired to crave salt but the quantity and quality of salt that you consume are important to consider. Although salt is vital for optimal health, be sure to consider the format in which you are consuming salt, and do your best to focus on natural salts as opposed to the high levels of sodium found in processed foods. A craving for salt from time to time isn’t unusual, however, if you find yourself constantly seeking salt you may be experiencing a more serious health issue and it is recommended that you seek medical attention.

Pasta is one of those pantry staples that most households always have on hand, but is pasta healthy? Whether you buy white or whole wheat, spaghetti, penne, or fettuccini, here is everything that you need to know about pasta and whether or not it’s actually good for you.

Is Pasta Healthy?

Nutritionally speaking, pasta is a source of carbohydrates and, depending on the type and how it is served, can either be a nutrient-rich dish or an incredibly rich source of calories. Therefore, in order to answer the question; “Is pasta healthy or unhealthy?” we need to consider the type of pasta, how it was made, the ingredients it contains, as well as how much and how often it is being consumed.

What is Pasta and How is it Made?

In Italian, the word pasta means “paste” and refers to a mixture of durum wheat flour, water, and/or eggs used to create an unleavened dough that is formed into sheets or shapes and cooked in boiling water. Today, the term “pasta” is used to describe a wide variety of noodle shapes from different doughs, although traditional pasta is made using semolina flour, the flour made from the endosperm of durum wheat.

Dry Pasta vs. Fresh Pasta: Which is Better?

Once made into shapes, pasta can be divided into two broad categories; dried pasta (pasta secca) and fresh pasta (pasta fresca). Fresh pasta is typically mixed, cooked, and eaten immediately, while dried pasta is prepared and stored for a later time.

Fresh pasta is made from a simple dough of eggs and flour, usually all-purpose flour or “00” high-gluten flour. This dough is then kneaded, much like bread dough, and pressed through rollers until it’s as thin as desired before being cut into noodles. Because it contains eggs and additional water, fresh pasta is more tender than dried pasta and takes about half the time to cook. Conversely, dried pasta is made from finely ground semolina flour, water, and (sometimes) salt. Once mixed into a paste, the dough is pushed through moulds and cut into the wide variety of pasta shapes we know and love. Unlike fresh pasta, this pasta is dried at a low temperature for several days until all the moisture has evaporated allowing it to be stored in the pantry almost indefinitely. Nutritionally speaking there is very little difference between fresh and dried pasta given the ingredients used to make them are so similar.

White Pasta vs. Whole Grain Pasta: Which is Better?

The difference between whole-grain pasta and white pasta (or refined pasta) is simply that the flour used to make whole-grain pasta contained the entire grain (bran, germ, and endosperm), while the flour used to make white pasta only contained the endosperm.

A grain of wheat contains three edible parts: the bran, the germ, and the endosperm. When ground into flour, grains are broken down into tiny pieces, and the bran, germ, and endosperm are separated in the process. From here, these different parts can be separated, or combined, to make different types of flour, including whole wheat flour and white flour. Nutritionally speaking, whole grain pasta will contain slightly more nutrients and fiber, given it still contains the bran and the endosperm, however, it can also contain more anti-nutrients (found in the bran and germ) making it more difficult for some people to digest. Although often touted as nutritionally superior, whole grain pasta is not necessarily a healthier option than white pasta and, regardless of which you choose to eat, you should always read the label and opt for versions with minimal ingredients and limited additives and preservatives.

What about Pasta Alternatives?

In addition to traditional wheat-based pasta, you can now easily find noodles made out of buckwheat, rice, chickpeas, and lentils leaving lots of options to suit people’s needs, however, it is important to understand that these options are not necessarily better than traditional wheat-based pasta, they are simply different. For those who can not consume wheat or gluten for allergy, intolerance, or dietary reasons pasta alternatives are a great way to enjoy a noodle dish, however, if you looking at pasta alternatives thinking they are superior options you are misguided. Trying to compare wheat pasta to chickpea pasta or lentil pasta is like trying to compare apples to broccoli – they are completely different foods with completely different nutritional benefits.

Is Pasta High in Carbs?

Pasta, much like any grain or grain-based product is a source of carbohydrates; a 1-cup serving of whole-grain pasta contains 63 grams of carbohydrates and 5 grams of fiber, while a 1-cup serving of white pasta contains 60 grams of carbohydrates and 2 grams of fiber. To give context, a 1-cup serving of oatmeal contains 54 grams of carbohydrates, a 1-cup serving of white rice contains 44 grams of carbohydrates and a large apple contains 38 grams of carbohydrates. Therefore, a serving of pasta may be slightly higher in carbohydrates than some carbohydrate-based foods, however, it is not dramatically higher as it is often made out to be.

But, Is Pasta Bad for Weight Loss?

The long and short answer to this question is no. No one individual food will be the reason for weight loss or the reason for weight gain. A person’s weight is influenced by a variety of different factors including food quality, total caloric intake, and activity level just to name a few. Therefore, assuming that you are consuming a diet of whole foods and eating in a calorie deficit, including pasta will not impede weight loss or force weight gain. Like any food, how much you eat is important so paying attention to the portion size of pasta is vital if weight loss happens to be your goal.

So, What’s the Healthiest Pasta to Buy?

When it comes to buying pasta, here are some simple tips to ensure that you’re getting the highest quality and healthiest pasta available:

• Ingredients: Pasta doesn’t have many ingredients to begin with but the shorter the list the higher the quality. Essentially, the ingredients should include flour and water, specifically durum wheat semolina, durum wheat, or semolina flour.
• Color: For dried pasta, look for noodles that are opaque and pale yellow, almost white in color.
• Texture: Cheaper pasta has a very smooth, almost plastic appearance, and tends to cook up stickier and gummier. If you’re willing to spend a little more, look for bronze die-cut pasta, which has a textured surface and is typically traditionally soaked making it easier to digest.
• Fiber: Look for pasta that has at least 2 grams of fiber per serving or opt for whole-grain versions if needed.
• Sodium: Look for pasta with 0 grams of sodium per serving (or very little added sodium) given salt can be added during the cooking process.

The Bottom Line

Pasta is a healthy food that can be included in a healthy diet. Since pasta is a rich source of carbohydrates it is important to be mindful of portion sizes and opt for high-quality versions made with minimal ingredients. Nutrition is all about context and, therefore, when consumed in a well-balanced diet of whole foods pasta is likely nothing to be concerned about.