Five facts you need to know about processed and ultra-processed foods

As the debate around processed and ultra-processed foods (UPFs) continues to garner interest with the public and across the media, Food Standards Scotland (FSS), the public sector food body for Scotland, has put together five facts to help consumers make sense of the topic.

Not all processed/ultra-processed foods are unhealthy

Processed and ultra-processed foods often get a bad rap, but not all of them are unhealthy. The terms "processed" and "ultra-processed" describe how a food is made, not its nutritional value. For example, wholemeal bread, canned fruits, and vegetables are classed as processed foods which can provide valuable nutrients  to support a  healthy diet..

Processing helps to ensures food safety

Processing plays an essential role in ensuring the safety of the food we eat. Preservatives, emulsifiers, and antioxidants help prevent spoilage and extend shelf life. Every additive used undergoes strict safety assessments before hitting the shelves, ensuring the food you buy meets high safety standards.

We’re still learning about the impact

While there's evidence linking ultra-processed foods to poor health outcomes, the jury is still out on whether it's the processing itself or the high fat, sugar, and salt (HFSS) content that’s to blame. Following a balanced diet, like the one outlined in the Eatwell Guide, can help reduce your intake of these foods, making it easier to stay healthy.

Use front-of-pack labels to help make healthier choices

If you are struggling to choose healthy options then front-of-pack labels can be your friend! These labels use colour codes to show if a food is high (red), medium (amber), or low (green) in fats, sugars, and salt. Aim for more greens and ambers in your shopping basket to keep your choices on track.

Small changes, big impact

Healthy eating doesn’t have to be complicated! Small, manageable changes can lead to big improvements in your health over time. Resources like ‘Eat Well, Your Way’ provide practical tips and advice tailored to your lifestyle, helping you make those changes stick for the long haul.

Alana McDonald, Senior Public Health Nutritionist at FSS, said: “While there is evidence of a link between processed and ultra-processed foods and health, the evidence base in relation to processing remains uncertain and of insufficient quality to propose changes to existing dietary recommendations at the moment.

“In contrast, there is  robust evidence that diets high in calories, fats, sugars and salt increase the risk of many chronic diseases, including heart disease, stroke, type 2 diabetes and many types of cancer.

“The Eatwell Guide shows how to achieve a diet that is healthy and more sustainable than our current one and we continue to advise consumers in Scotland to move towards this type of diet. 

“Given that many ultra-processed foods are also HFSS, following existing advice for a healthy diet as outlined by the Eatwell Guide will also help reduce the amount of ultra-processed foods in the diet.”

Claire Hislop, Organisational Lead – Food & Physical Activity at Public Health Scotland, added: “Not all processed foods are equal and there are some which can play a role in helping us achieve a balanced diet that are both nutritious and convenient, such as whole grain breads and tinned beans.

“We know that eating a balanced diet will help us live longer and healthier lives, but most of us consume too much saturated fat, salt and sugar. This can come from ultra processed foods in our diet such as cakes and confectionary, which can negatively impact on our health. If you choose processed foods, be sure to look out for products which are lower in saturated fat, salt and sugar.”