Know the facts: Ultra-processed food

• Not all processed/ultra-processed foods are unhealthy
• Processing helps to ensure food safety
• We’re still learning about their impact on health
• Front-of-pack labelling can help make healthier choices

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.

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.