Fruit & Veg In The Fridge: Pros & Cons

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It’s Q&A Day at 10almonds!

Have a question or a request? We love to hear from you!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small

❝What effect does refrigeration have on the nutritional value of fruit and vegetables??❞

It’s difficult to give a single definitive answer, because naturally there are a lot of different fruits and vegetables, and a lot of different climates. The answer may be different for tomatoes in Alaska vs bananas in Arizona!

However, we can still generalize at least somewhat

Refrigeration will generally slow down any degradation process, and in the case of fruit and vegetables, that can mean slowing down their “ripening” too, as applicable.

However…

Refrigeration will also impede helpful bioactivity too, and that includes quite a list of things.

Here’s a good study that’s quite illustrative; we’d summarize the conclusions but the rather long title already does that nicely:

Storage of Fruits and Vegetables in Refrigerator Increases their Phenolic Acids but Decreases the Total Phenolics, Anthocyanins and Vitamin C with Subsequent Loss of their Antioxidant Capacity

So, this really is a case of “there are pros and cons, but probably more cons on balance”.

In practical terms, a good take-away from this can be twofold:

  1. don’t keep fruit and veg in the fridge unless the ambient temperature really requires it
  2. if the ambient temperature does require it, it’s best to get the produce in fresh each day if that’s feasible, to minimize time spent in the fridge

An extra thing not included there: often when it comes to the spoilage of fruit and veg, the problem is that it respires and oxidizes; reducing the temperature does lower the rate of those, but often a far better way is to remove the oxygen. So for example, if you get carried away and chop too many carrot batons for your hummus night, then putting them in a sealed container can go a long way to keeping them fresh.

See also: How Does the Nutritional Value of Fruits and Vegetables Change Over Time?

Enjoy!

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  • Chia Seeds vs Sunflower Seeds – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing chia seeds to sunflower, we picked the chia.

    Why?

    It was close, and they both have their merits!

    In terms of macros, chia has more carbs and a lot more fiber, while sunflower has a little more protein and a lot more fat. While the fat (in the seeds, not processed seed oils!) is mostly healthy polyunsaturated fat in both cases, chia has a lot more omega-3. All in all, we’re calling it a win for chia on macros.

    In the category of vitamins, chia has more of vitmains B3 and C, while sunflower has ore of vitamins B1, B2, B9, and E. Thus, a win for sunflower seeds this time.

    When it comes to minerals, chia has more calcium, iron, magnesium, manganese, phosphorus, and selenium, while sunflower has more copper, potassium, and zinc. A 6:3 win for chia here.

    Adding up the sections makes for an overall win for chia, but by all means enjoy either or both; diversity is good!

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    The Tiniest Seeds With The Most Value: If You’re Not Taking Chia, You’re Missing Out!

    Take care!

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  • From banning junk food ads to a sugar tax: with diabetes on the rise, we can’t afford to ignore the evidence any longer

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    There are renewed calls this week for the Australian government to implement a range of measures aimed at improving our diets. These include restrictions on junk food advertising, improvements to food labelling, and a levy on sugary drinks.

    This time the recommendations come from a parliamentary inquiry into diabetes in Australia. Its final report, tabled in parliament on Wednesday, was prepared by a parliamentary committee comprising members from across the political spectrum.

    The release of this report could be an indication that Australia is finally going to implement the evidence-based healthy eating policies public health experts have been recommending for years.

    But we know Australian governments have historically been unwilling to introduce policies the powerful food industry opposes. The question is whether the current government will put the health of Australians above the profits of companies selling unhealthy food.

    benjamas11/Shutterstock

    Diabetes in Australia

    Diabetes is one of the fastest growing chronic health conditions in the nation, with more than 1.3 million people affected. Projections show the number of Australians diagnosed with the condition is set to rise rapidly in coming decades.

    Type 2 diabetes accounts for the vast majority of cases of diabetes. It’s largely preventable, with obesity among the strongest risk factors.

    This latest report makes it clear we need an urgent focus on obesity prevention to reduce the burden of diabetes. Type 2 diabetes and obesity cost the Australian economy billions of dollars each year and preventive solutions are highly cost-effective.

    This means the money spent on preventing obesity and diabetes would save the government huge amounts in health care costs. Prevention is also essential to avoid our health systems being overwhelmed in the future.

    What does the report recommend?

    The report puts forward 23 recommendations for addressing diabetes and obesity. These include:

    • restrictions on the marketing of unhealthy foods to children, including on TV and online
    • improvements to food labelling that would make it easier for people to understand products’ added sugar content
    • a levy on sugary drinks, where products with higher sugar content would be taxed at a higher rate (commonly called a sugar tax).

    These key recommendations echo those prioritised in a range of reports on obesity prevention over the past decade. There’s compelling evidence they’re likely to work.

    Restrictions on unhealthy food marketing

    There was universal support from the committee for the government to consider regulating marketing of unhealthy food to children.

    Public health groups have consistently called for comprehensive mandatory legislation to protect children from exposure to marketing of unhealthy foods and related brands.

    An increasing number of countries, including Chile and the United Kingdom, have legislated unhealthy food marketing restrictions across a range of settings including on TV, online and in supermarkets. There’s evidence comprehensive policies like these are having positive results.

    In Australia, the food industry has made voluntary commitments to reduce some unhealthy food ads directly targeting children. But these promises are widely viewed as ineffective.

    The government is currently conducting a feasibility study on additional options to limit unhealthy food marketing to children.

    But the effectiveness of any new policies will depend on how comprehensive they are. Food companies are likely to rapidly shift their marketing techniques to maximise their impact. If any new government restrictions do not include all marketing channels (such as TV, online and on packaging) and techniques (including both product and brand marketing), they’re likely to fail to adequately protect children.

    Food labelling

    Food regulatory authorities are currently considering a range of improvements to food labelling in Australia.

    For example, food ministers in Australia and New Zealand are soon set to consider mandating the health star rating front-of-pack labelling scheme.

    Public health groups have consistently recommended mandatory implementation of health star ratings as a priority for improving Australian diets. Such changes are likely to result in meaningful improvements to the healthiness of what we eat.

    Regulators are also reviewing potential changes to how added sugar is labelled on product packages. The recommendation from the committee to include added sugar labelling on the front of product packaging is likely to support this ongoing work.

    But changes to food labelling laws are notoriously slow in Australia. And food companies are known to oppose and delay any policy changes that might hurt their profits.

    A woman holding a young boy while looking at products on a supermarket shelf.
    Health star ratings are not compulsory in Australia. BLACKDAY/Shutterstock

    A sugary drinks tax

    Of the report’s 23 recommendations, the sugary drinks levy was the only one that wasn’t universally supported by the committee. The four Liberal and National party members of the committee opposed implementation of this policy.

    As part of their rationale, the dissenting members cited submissions from food industry groups that argued against the measure. This follows a long history of the Liberal party siding with the sugary drinks industry to oppose a levy on their products.

    The dissenting members didn’t acknowledge the strong evidence that a sugary drinks levy has worked as intended in a wide range of countries.

    In the UK, for example, a levy on sugary drinks implemented in 2018 has successfully lowered the sugar content in UK soft drinks and reduced sugar consumption.

    The dissenting committee members argued a sugary drinks levy would hurt families on lower incomes. But previous Australian modelling has shown the two most disadvantaged quintiles would reap the greatest health benefits from such a levy, and accrue the highest savings in health-care costs.

    What happens now?

    Improvements to population diets and prevention of obesity will require a comprehensive and coordinated package of policy reforms.

    Globally, a range of countries facing rising epidemics of obesity and diabetes are starting to take such strong preventive action.

    In Australia, after years of inaction, this week’s report is the latest sign that long-awaited policy change may be near.

    But meaningful and effective policy change will require politicians to listen to the public health evidence rather than the protestations of food companies concerned about their bottom line.

    Gary Sacks, Professor of Public Health Policy, Deakin University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • The Lupus Solution – by Dr. Tiffany Caplan & Dr. Brent Caplan

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Lupus is not fun, and this book sets out to make it easier.

    Starting off by explaining the basics of autoimmunity and how lupus works, the authors go on the address the triggers of lupus and how to avoid them—which if you’ve been suffering from lupus for a while, you probably know this part already, but it’s as well to give them a look over just in case you missed something.

    The real value of the book though comes in the 8 chapters of the section “Tools & Therapies” which are mostly lifestyle adjustments though there are additionally some pharmaceutical approaches that can also help, and they are explained too. And no, it’s not just “reduce inflammation” (but yes, also that); rather, a whole array of things are examined that often aren’t thought of as related to lupus, but in fact can have a big impact.

    The style is to-the-point and informational, and formatted for ease of reading. It doesn’t convey more hard science than necessary, but it does have a fair bibliography at the back.

    It’s a short book, weighing in at 182 pages. If you want something more comprehensive, check out our review of The Lupus Encyclopedia, which is 848 pages of information-dense text and diagrams.

    Bottom line: if you have lupus and would like fewer symptoms, this book can help you with that quite a bit without getting so technical as the aforementioned encyclopedia.

    Click here to check out The Lupus Solution, and live more comfortably!

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  • How to Eat (And Still Lose Weight) – by Dr. Andrew Jenkinson

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    You may be wondering: what diet is he recommending?

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    Once we understand the signalling that goes on in terms of hunger/satiety, and the signalling that goes on in terms of fat storage/metabolism, we can simply choose to not give our bodies the wrong signals. Yes, it’s really that simple. It feels quite like a cheat code!

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  • Asparagus vs Edamame – Which is Healthier?

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    Our Verdict

    When comparing asparagus to edamame, we picked the edamame.

    Why?

    Perhaps it’s a little unfair comparing a legume to a vegetable that’s not leguminous (given legumes’ high protein content), but these two vegetables often serve a similar culinary role, and there is more to nutrition than protein. That said…

    In terms of macros, edamame has a lot more protein and fiber; it also has more carbs, but the ratio is such that edamame still has the lower glycemic index. Thus, the macros category is a win for edamame in all relevant aspects.

    When it comes to vitamins, things are a little closer; asparagus has more of vitamins A, B3, and C, while edamame has more of vitamins B1, B2, B5, B6, and B9. All in all, a moderate win for edamame, unless we want to consider the much higher vitamin C content of asparagus as particularly more relevant.

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    In short, enjoy both (unless you have a soy allergy, because edamame is young soy beans), but edamame is the more nutritionally dense by far.

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    Don’t Forget…

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