The U.S. Department of Agriculture says that 1/2 cup of any vegetable or vegetable juice counts as a serving of vegetables. Choosing to consume only vegetable juice may not afford you all the benefits of eating whole, however. You may hear that fresh is best when it comes to your veggies, but frozen vegetables still provide you with multiple nutrients while being more convenient and readily available. In a pinch, vegetable juice is better than no vegetable at all – but it isn’t a replacement for the real thing.
About Frozen
Vegetables chosen for freezing are usually picked when they are the ripest, so their nutrients have been allowed to develop. Much of the fresh produce you find in the supermarket is picked prior to being fully ripened so they can survive transport. Although they may look ripe when they reach the store, these “fresh” vegetables will not have the same nutritional quality as produce allowed to fully ripen on the vine or tree. The first step in freezing is blanching in hot water or steam to kill bacteria and prevent full degradation of the enzymes that can diminish the amounts of B vitamins and vitamin C in the frozen vegetables. Other nutrients, such as potassium, magnesium, vitamins A and K, phosphorous, iron and calcium along with essential fiber, are mostly preserved, however.
Vegetable Juice
Commercial vegetable juices usually contain 100 percent vegetable juice, coming from various sources. Some brands contain mostly tomatoes, but might include other types of vegetables including greens, carrots and beets. Often, vegetable juices have added nutrients to make them seem more nutritious. Commercial vegetable juice is pasteurized at high temperatures to kill bacteria, which reduces their vitamin C content. If a vegetable juice has 100 percent of the daily value for vitamin C, that vitamin was added back in.
Nutrition
The Centers for Disease Control and Prevention notes that you should get your nutrients from foods rather than supplements. If you choose a vegetable juice with added vitamins and minerals, you are essentially consuming a supplement rather than naturally occurring vitamins as you would get in frozen vegetables. Frozen vegetables also contain fiber – something that is lacking in vegetable juice. You need fiber to help food transit through your digestive tract and protect colon health. Whole vegetables are one of the primary sources of fiber in your diet. When choosing frozen vegetables, opt for a variety of types and colors. Break away from peas and corn and choose cauliflower, broccoli, squash, spinach, beans and snap peas to broaden your nutrient intake.
Satiation
While vegetable juice and frozen vegetables are both low in calories, you may get more satisfaction from eating the frozen vegetables. The act of chewing vegetables can help you feel like you have actually eaten something. The fiber in the vegetables helps add roughage to your stomach, making you feel more sated. If you tend to prepare your frozen vegetables with cheese sauce or butter, you may negate their low-calorie status, however. Using herbs, spices and citrus juices for flavoring keeps the calorie load low, while adding significant flavor.
Sodium
Plain, steamed frozen vegetables contain little sodium. Many vegetable juices have high amounts of sodium – 500 milligrams or more per 1-cup serving. The U.S. Department of Agriculture recommends keeping your sodium intake to less than 2,300 milligrams a day – and many at-risk groups should stay below 1,500 milligrams per day. Even low-sodium versions of vegetable juice have more sodium than plain frozen vegetables. Frozen vegetables that come with cheese sauces or seasoning already added may rival vegetable juice for sodium content, however.
References
- Eating Well: Fresh vs. Frozen Vegetables
- MayoClinic.com: Vegetable Juice: As Good As Whole Vegetables?
- Centers for Disease Control and Prevention: Fruits and Veggies Matter
- USDA: Nutrient Database
- ChooseMyPlate.com: What Foods are in the Vegetable Group?
- U.S. Department of Agriculture: 2010 Dietary Guidelines for Americans
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