Frozen Foods Myths and Smarter Choices

Cory River

Frozen foods—something so common, yet shrouded in assumptions, compromises, and, perhaps, a little mystery. Now, most people believe these foods are simply... just fresh items frozen at the peak of their quality, right? And I get it; on the surface, that logic seems to hold. But when you stop and examine, truly examine the contents of that frozen bag of mixed vegetables or seafood in your freezer, the reality is something else entirely.

Cory River

You might trust that packaging label claiming the product is just peas, just fish, just broccoli. But, in fact, many of these foods are treated with synthetic additives long before you get them. Additives like ascorbic acid and sodium erythorbate. You may have glanced at those listed on the back of the bag and thought, "Well, ascorbic acid... isn’t that vitamin C?" And it is, kind of. But what’s tucked away here is that frozen food manufacturers tend to use a synthetic, engineered version that doesn't carry the same benefits as, say, biting into a fresh orange or crisp red pepper.

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These additives, they prevent discoloration, prolong shelf life, and make the food look appealing—and, admittedly, no one wants to grab a freezer-burned filet or brown broccoli. But over time, what do these compounds mean for our health, our bodies? And worse, they might create a distance, an illusion, from real, fresh food.

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You know, I remember the time I lived in Japan, walking into vibrant open-air markets. Fresh herbs, vegetables that still held soil from the fields, seafood that felt alive with energy. I loved those moments—it felt so connected to nature, almost like an act of grounding. But when I moved to the US, I was struck by how much of the norm frozen foods are. The convenience, yes, I understood. But every frozen meal I tried, even the vegetables, felt overly processed, tampered with. They lacked life, and I felt a kind of separation from what food was meant to be.

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And now, as I think about these additives, the visual and chemical ways foods are treated, it becomes clear. Frozen foods aren’t just frozen. They’re a re-imagination of food itself.

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So, how exactly are frozen foods processed to maintain their appearance, texture, and shelf life? Let’s start with coatings made from vegetable oils. On the surface, these might sound harmless—and, for the most part, they are intended to help keep moisture locked in during freezing. But what happens when these oils oxidize over time? It's subtle, but oxidation can lead to compounds in the oil that we now know may cause inflammation or other long-term health concerns. It’s something to think about when we’re buying those glossy, frozen green beans or shrimp.

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Next, there’s the use of emulsifiers and thickeners—ingredients like guar gum, xanthan gum, and carrageenan. You might not think too much about them when you see them on the packaging of a ready-made frozen soup or dumplings. But these ingredients give the food that uniform, smooth texture many of us have come to expect. What’s often overlooked is that these additives, though considered safe for most, can spell trouble for individuals with sensitive digestion. Some of my clients have actually told me they feel bloated or uneasy after eating foods with these ingredients, but they never connect the dots.

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Let me not forget glazing. This is especially common for frozen seafood, where fish or shrimp are flash-frozen with a thin layer of water or ice. The idea is simple: prevent freezer burn. And while that might seem like a good thing, the glazing process often involves adding preservatives or other substances that aren’t always listed clearly on the label. Have you ever noticed that thawed frozen seafood sometimes feels... too slick or has an oddly uniform look? That’s the result of this extra processing—designed, again, to make frozen food visually appealing but sometimes at the expense of transparency.

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But you don’t need to take my word for it. There’s an experiment I often suggest to friends or clients who are skeptical about these differences. And you can try this at home. Take a fresh piece of broccoli, wash it well, dry it thoroughly, and stick it in your freezer for about two weeks. What you’ll notice afterward is fascinating—freezer burn creeping in, the vibrant green fading to something dull, and the texture becoming brittle and grainy. That’s just what freezing without processing does to fresh foods. In the frozen aisles, it’s an entirely different story. That same broccoli? Bright green, firm, and perfectly preserved. But of course, it’s been treated with emulsifiers, stabilizers, or even those vegetable oil coatings we discussed earlier. It makes me wonder—are we trading authenticity for convenience?

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In Japan, where I spent much of my earlier life, food preservation looked so different. Instead of relying on chemical agents, preservation focused on working with the natural properties of food. Pickling seasonal vegetables, for instance, or fermenting ingredients like soybeans to create miso. Not only were these methods sustainable, but they also enriched the food with flavors and nutrients over time. That pickled daikon radish or warm bowl of miso soup felt alive—alive with history, culture, and nourishment. It’s quite the contrast to the uniform stillness of commercial frozen items today.

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So now that we’ve explored what goes into frozen foods and the ways they’re engineered, it’s time to ask—what can we do? How can we, as individuals balancing time, health, and convenience, make smarter choices when it comes to the foods we eat? Well, first, I want to remind you that it’s really not about being perfect. It's about doing the best we can with what we have.

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For starters, choosing fresh ingredients whenever possible is one of the most impactful things you can do—not just for your health, but also for the taste and vibrancy it brings to your meals. Fresh food, in its natural state, carries a kind of life force. You can see it in a bright, ripe bell pepper or a crisp, fragrant bunch of cilantro. Fresh produce hasn’t been tampered with or altered, and when you eat it, you’re connecting with the energy of something whole, unprocessed.

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Of course, many of us don’t always have the luxury of fresh food every day, and that’s okay. But when you do need to turn to frozen foods, pause for just a moment. Take a look at those ingredient labels. Aim for single-ingredient foods—broccoli that’s just broccoli or shrimp that’s just shrimp. These products are closer to the earth, closer to how they were meant to be.

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And, you know, reading labels isn’t just about spotting ingredients—it’s about cultivating awareness. Every time you check that back panel, you’re reminding yourself to stay mindful of what you’re putting into your body. Otherwise, it’s easy to be swept into the convenience of pre-made meals—those glossy frozen lasagnas or fried chicken nuggets. They’re engineered to feel effortless, but they come at the cost of your health over time. Choosing minimally processed foods and cooking them yourself often brings not only nutrition but also a sense of mindfulness, even creativity. You’re engaging with the process. There’s something very human and grounding about that.

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If you’re wondering how to balance quick, healthy meals with a busy schedule, there are ways. One of my go-to approaches is incorporating whatever fresh, seasonal produce I have available into simple recipes. And when I do need something frozen—let’s say for midweek convenience—I pair it with fresh ingredients. For example, a bag of frozen green beans, sautéed with fresh garlic, sesame oil, a drizzle of soy sauce—suddenly, it feels alive again. It’s simple, really. A little fresh herb, a splash of lemon, it can transform something frozen into something vibrant and nourishing.

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Ultimately, this isn’t about demonizing frozen foods or glorifying fresh foods. It’s a reminder to stay present with what we eat, to make thoughtful decisions with the knowledge we’ve gained here today. Food is so much more than sustenance. It connects us to the seasons, to the land, to ourselves.

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So as you finish this episode and go about your week, I’d encourage you—just take a moment. The next time you open your freezer or pick up an item at the store, ask yourself, "What am I choosing, and why?" That simple practice of asking can change so much.

Cory River

And on that note, we’ll conclude today. Thank you for joining me on this journey through the world of frozen foods. As we’ve seen, convenience doesn’t mean compromise—not when you have the tools to stay informed and intentional. I look forward to exploring more topics with you next time. Until then, stay balanced, and I’ll see you soon.