Everything That's Not Healthy About Frozen Dinners

Even the frozen meals that masquerade as "healthy" could be hiding something nefarious in their nutritional profiles. Unfortunately, not everyone glances at the stats before digging into the food. For all their convenience and their extended shelf life, the truth is that they may harbor excessive amounts of sodium, sugar, and saturated fats. These additives are often used to enhance flavor, extend preservation, or improve texture, but consuming too much of them could potentially contribute to various health issues such as hypertension and cardiovascular diseases.

A study published in The British Journal of Nutrition also linked consumption of ready-made meals, including those that are frozen, to an increased incidence of obesity. Findings showed a specific correlation between a lack of time available to prepare healthy meals and the convenience of simply putting a frozen meal in the microwave and enjoying hot food quickly. Unfortunately, some of the most common frozen foods, like pizza and meat, are the culprits most often associated with higher saturated fat and sodium content.

While freezing itself does not necessarily increase the sodium, sugar, or saturated fat content of food, the processing and preparation methods employed in the creation of frozen meals often involve the addition of these less-than-healthy ingredients. A 2018 paper in The BMJ reveals evidence that highly processed foods may increase the risk of developing some types of cancer. Carefully scrutinizing labels and becoming familiar with ingredients commonly used in frozen foods can help you make smarter choices in the future.

Not all frozen foods have preservatives, since freezing alone is a way of preserving the food. However, many do contain these additives. Unfortunately, preservatives could be carcinogens that are potentially detrimental to human health. These are typically added to prolong the shelf life of the food, prevent premature spoilage, and make it easier for manufacturers to ship foods at great distances without any risk. While they may be effective for those purposes, preservatives can also pose significant health risks when consumed in excess.

Two of the most commonly used are butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT). Found in everything from frozen burritos to TV dinners, these preservatives are identified by the National Toxicology Program as "anticipated to be a human carcinogen." Per a review in the Journal of the Science of Food and Agriculture, studies have found links between BHA and thyroid dysfunction, endocrine disorders, and neurotoxicity, among other serious concerns. Another common preservative found in frozen food is tertiary butylhydroquinone (TBHQ). This is an antioxidant that protects flavor and prevents ingredients from going rancid by preventing oils and fats from breaking down. While TBHQ is approved by the Food and Drug Administration at levels of 0.02% or less, studies have linked consumption at higher doses to potential carcinogenic and cytotoxic defects (per a review in Toxicology Reports). 

Take a more proactive approach by reading the ingredient labels carefully before purchasing. Focus on organic frozen meals in particular, as these are more strictly regulated and are likely to contain fewer, if any, preservatives.

While some ingredients, like fruits and vegetables, are generally very nutritious, they may lose some of that value during the freezing process. Freezing is a common method of food preservation that helps retain the texture, flavor, and nutritional content of many kinds of foods. However, the process can lead to nutrient degradation, especially in the case of certain vitamins and antioxidants. Exposure to low temperatures for extended periods may result in the breakdown of cell structures and impact the overall quality of the food.

One way around this if you consume a considerable amount of frozen food is to balance your diet by incorporating a variety of fresh and frozen foods. This way, you can replace anything that might otherwise get lost in the consumption of frozen food, especially when you supplement frozen fruits and vegetables with other nutrient-rich foods. This can help compensate for any potential losses and contribute to a more nourishing and nutritious diet overall.

Impact varies among different types of nutrients. Water-soluble vitamin C, for example, is more susceptible to degradation than fat-soluble vitamin A, according to a 2021 study in Foods. And in some cases, freezing can be a beneficial preservation method because it may help slow the growth of microorganisms (per the USDA) and preserve food for longer periods without the need for additional preservatives. Plus, advancements in freezing technologies, like flash freezing, may be useful in minimizing nutrient loss and preserving the nutritional value of frozen foods more effectively.

Evidence suggests a link between high consumption of very processed foods, like ultra-processed frozen meals, and adverse effects on mental health. Diets rich in additives, preservatives, and refined sugars might contribute to inflammation and oxidative stress, which in turn may affect mood and cognitive function (per Harvard Health Publishing). Specifically, these foods may disrupt the balance of the gut microbiota and influence the gut-brain axis, which plays a crucial role in regulating mood and cognition. 

Explains Nathan Price, PhD, a chief scientific officer for Thorne HealthTech, to Real Simple, "Think of the gut-brain axis like a communication highway that connects the two together. For example, we now know that microbes in the gut make and modulate a variety of key brain neurotransmitters, such as dopamine, glutamate, GABA, and serotonin." The regulation of these neurotransmitters can contribute to your emotional wellbeing, helping you stay calm, focused, and even-keeled. 

Poor gut health may also contribute to increased inflammation, which can also affect mental health. Researcher Melissa Lane, of the Food & Mood Centre at Australia's Deakin University, says to The New York Times, "Interactions between increased inflammation and the brain are thought to drive the development of depression." Dr. Frank Hu, a Harvard T.H. Chan School of Public Health professor of nutrition and epidemiology, told the publication that it works both ways. "When you get stressed, anxious or depressed, you tend to eat more unhealthy foods, in particular ultraprocessed foods that are high in sugar, fat and chemical additives."

It's easy to overeat some types of frozen foods, especially items like fries, cheese sticks, and onion rings. They're palatable and easy to eat mindlessly while watching TV or working. Plus, there are often multiple portions per package, leading to excessive calorie, fat, and sodium intake. It doesn't help that these types of foods are especially convenient and accessible, making it even more tempting to consume larger servings than you may have intended. Unfortunately, that can lead to increased fat and calorie intake.

Michael Lowe, PhD, a psychology professor at Drexel University, tells Real Simple, "When we eat delicious food, we get a surge of the neurotransmitter dopamine, which is part of the reward system in our brain. It makes us feel good, so we keep eating the food to get that feeling." Plus, most of the "bad" frozen foods are tempting for another reason, according to Shayna Komar, a registered dietitian at Thomas F. Chapman Family Cancer Wellness at Piedmont. "Processed foods are mainly salt, sugar, fat and preservatives — all of which create a combination of different sensations in your mouth. Your brain is involved as well. Foods that rapidly vanish or 'melt in your mouth' signal to your brain that you're not eating as much as you actually are." Consequently, your mind translates this information as a warning that you aren't actually full yet — even though you may have had more than enough of that frozen food.