When you think of summer fruits, it’s inextricable from the sweet juice that bursts from the soft skin on the first bite, often running down the chin.

But the latest online trend is a reversal of this joyful sensation: freeze-dried fruit and vegetables are made by taking the water out of fresh produce, and some claim it’s an easy way for people to derive the same nutritional benefits.

Instead of biting into soft flesh, you can hear the crunch as influencers chomp down on everything from freeze-dried strawberries to broccoli. What do the experts say – are these nutrition powerhouses or just chips in different shapes?

What is freeze-drying?

Freeze-drying involves rapidly freezing foods and beverages before removing the ice crystals and making them very dry using a pressurisation and vacuum process, explains Dr Fiona Willer, a lecturer in nutrition and dietetics at Queensland University of Technology. “For high-moisture, structured foods like fruits and vegetables this leaves them with a crisp, crunchy texture and minimal loss of volume. They can be stored at room temperature as long as they’re in a dry, airtight container.”

Are freeze-dried foods nutritious to eat?

“Yes, they’re basically as nutritious as they are in their original form,” Willer says.

That’s because the process of freeze-drying leaves the cell structure of fruits and vegetables largely intact, so they are able retain much of their original colour, flavour and nutritional value, says Dr Daisy Coyle, a senior research fellow at the George Institute for Global Health.

“While some nutrient loss can occur, which seems to largely depend on the drying time, freeze-drying generally preserves more vitamins and antioxidants, including vitamin C, than methods such as dehydration or canning. It’s one of the most effective preservation methods available,” Coyle says.

What about flavoured varieties?

Coyle says products like veggie chips can be made with a lot of oil, which increases the fat content. “This means they’re nutritionally quite different from fresh or minimally processed vegetables, and shouldn’t be treated as a direct substitute. The flavoured varieties also contain salt, and some contain added sugars, so they are best enjoyed occasionally as a treat, rather than every day.”

What should I know before trying freeze-dried fruit?

“It can also be pretty fun to have the experience of eating, for example, a dry, crunchy fruit salad – the mouthfeel is completely different and the flavours taste a little different too,” Willer says. However, like all types of food preservation, freeze-drying has its place in a varied, healthful eating pattern, she says.

Coyle says the biggest difference compared with fresh fruit and vegetables is the water content. “Freeze-drying removes almost all of it, making fruit and vegetables easier to eat in large amounts. While the light and crunchy texture can be deceiving, freeze-dried fruit and vegetables pack more fruit or veg into the same volume than their fresh versions. That means the same volume contains more natural sugars and energy, which is why being mindful of portion size is important.”

Willer says people eating these should “remember your body needs fluids to function so keep an eye on your water intake. If you eat a lot at once you may end up with diarrhoea.” She also says people need to “make sure you brush your teeth well, as the powder form of the food may also be tasty to the plaque-producing bacteria in our mouths”.

“Freeze-dried fruit and vegetables are also more expensive than fresh, so they’re not a realistic option for most people to get the bulk of their daily intake. However, they can be a convenient and enjoyable way to help people meet the daily recommendation of two serves of fruit and five serves of vegetables,” Willer says.

• Natasha May is a health reporter for Guardian Australia

• Antiviral is a fortnightly column that interrogates the evidence behind the health headlines and factchecks popular wellness claims