Frozen can actually have better nutrition levels as they tend to be picked when ripe as opposed to some "fresh" stuff being ethelene ripened after cold storage.
I personally would be trying for farmer market style foods. Frozen can be a good alternative (I've got a pack in the fridge for emergencies) but it tends to be the offcuts from normal production and relatively expensive.
fresh when possible.
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Frozen are easy for me and cheap around here. I throw them in with my rice because my rice cooker has a veggie steamer on top :) If you can find local and fresh veggies, it is a good route to take but I havent seen anything to discourage me from using frozen.
According to www.nutritiondata.com, the caloric makeup of prepared instant rice is 89% carb, 4% fat, and 7% protein. Regular rice is slightly better use of your calories, 90% carb, 2% fat, and 8% protein.
However, the glycemic index is only tested with just those products, i dont know any fucker who eats a bowl of rice without anything like chicken and veggies which would decrease the insulin spike.
My advice miami is to stick with carbs on the lower end of glycemic like brown rice/pasta even though they both taste like dry hamster poo.