Frozen foods have become a common part of modern kitchens due to their convenience and longer shelf life, but an oncologist has warned that not all frozen products carry the same health benefits. Dr Arrjun Sankaran, an oncologist and cancer surgeon, recently shared his views on commonly consumed frozen foods, ranking them from the least healthy to the most suitable options based on their nutritional risks.

In a video shared on July 15, Dr Sankaran discussed the possible health concerns linked to frequent consumption of certain frozen products. He said processed meats and pre-fried frozen items can contain harmful substances and additives that may increase health risks when consumed regularly. He advised people to be cautious about making such foods a daily part of their diet.

According to Dr Sankaran’s assessment, frozen sausages received the lowest rating among the products reviewed, scoring 2 out of 10. He described processed meats as a major concern because they are classified as Group 1 carcinogens. Frozen fries were also rated poorly at 2.5 out of 10, with the doctor warning that repeated deep-frying can increase the formation of acrylamide, a compound associated with potential cancer risks.

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Frozen nuggets and ready-to-eat meals were also placed among the less healthy options, receiving ratings of 3 and 3.5 out of 10 respectively. Dr Sankaran highlighted concerns including high salt content, refined flour coatings, preservatives, and the ultra-processed nature of these foods. Frozen parathas and pizza bases received a slightly higher score of 4 out of 10 but were flagged for ingredients such as refined flour, emulsifiers, and preservatives that can affect blood sugar levels.

The oncologist gave much higher ratings to frozen fruits and vegetables, which he considered safer choices when fresh produce is unavailable. Frozen peas and vegetables received an 8 out of 10 rating, while frozen berries and fruits scored 8.5 out of 10. He noted that while fresh produce remains preferable, frozen options can retain nutritional value and serve as practical alternatives.

Dr Sankaran’s assessment highlights the importance of understanding the type of frozen food being consumed rather than avoiding all frozen products altogether. Experts generally recommend limiting ultra-processed frozen foods while choosing minimally processed options such as frozen fruits and vegetables as part of a balanced diet.

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