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.”
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.
For more information on processed and ultra-processed foods, please visit the FSS website where you can also find resources and support for a healthier diet.