Pre-cut fruits and vegetables represent a convenience that can be hard to pass up, especially if we don’t have the motivation or time to prepare them ourselves. The question is whether or not we’re losing nutrition by taking advantage of this shortcut, and there are a lot of differing opinions out there that end up causing a lot of confusion. Let’s take a few minutes to separate fact vs fiction so that we can all benefit from making the right choices in terms of where we source our fruits and veggies.
Basic Principles
Exposure to oxygen and variable temperatures is the main reason that nutrients in produce lose their potency. This is why whole fruits and vegetables last longer than items that have been cut and stored. However, we can slow this process down by properly-sealing open items and keeping them at cold temperatures. Consequently, pre-cut products aren’t inherently less-nutritious than their whole counterparts. However, how they’re packaged, and how long they’ve been sitting on store shelves before being brought home will play a role in nutrient retention.
That being said, it’s important to remember that this only applies to raw foods. Cooking produce will destroy a significant portion of their nutritional content, and nutrients will lose even more potency once they’re packaged. Consequently, if you are going to be eating pre-cut products, make sure that you are only buying them raw.
There’s also a relationship between the water content in produce and their nutritional value. Foods that have started to dry out tend to be less-nutritious than items that are fresh and moist. Make sure that you are choosing produce that looks fresh and healthy in order to give yourself the most nutrition possible.
Timing is Everything
Pre-cut produce will start to lose their nutritional value as soon as they are processed. However, the effects are minimized by vacuum-sealing them in bags or containers in order to remove as much oxygen as possible. While this slows down the process of degradation, nutrients will still break down over time. Consequently, it’s a good idea to look for the date the produce was packaged instead of the sell-by or expiration date. Try to choose products that are less than a few days old for maximum freshness, and try to eat them as soon as possible as well.
Eat After Opening
One common misconception is that opened packages of produce will last just as long as their whole counterparts as long as they’re stored in a baggie in the refrigerator. The reality is that many of the nutrients will degrade at an exponential rate after packages have been opened. Consequently, try to eat products within a day or two after opening in order to get the nutritional benefits that you’re looking for.
Look for Chemicals
It’s not uncommon for manufacturers to add certain gases or chemicals during the sealing process in order to inhibit bacterial growth and keep products looking as fresh as possible. While the risks associated with these additives are subject to endless debate, it is something that you should be aware of as you shop around. You should also rinse the produce before serving, even if the package says that the product has been pre-washed. This will help to remove the majority of chemicals that were introduced while also eliminating any residual impurities that didn’t get rinsed away during production.
Remember that the whole point of eating produce is to give our bodies nutrients that we need to promote health and well-being. As a general rule of thumb, pre-cut produce is a safe and healthy alternative to whole foods as long as you source quality products and consume them right away. However, nothing will replace the benefits associated with fresh, whole fruits and vegetables, so it may be better to consider pre-cut produce as a convenient alternative from time to time instead of relying on them as your main source of nutrition.
