The debate over ultra-processed foods is intensifying, with growing concerns about their impact on health. Studies, including a 2024 report published in the British Medical Journal, link high consumption of ultra-processed foods to increased risks of obesity, heart disease, and type 2 diabetes. Yet, distinguishing between harmful and less harmful options can be confusing. Experts from Campbells Meat, a Glasgow-based online butcher, offer practical advice on reducing ultra-processed foods without sacrificing taste or convenience.
What are ultra-processed foods?
The NOVA classification, widely used by researchers, defines ultra-processed foods as products with multiple ingredients, often including additives like preservatives, emulsifiers, or artificial flavourings. Common examples include packaged snacks, sugary drinks, and ready-made meals. Studies show that ultra-processed foods make up nearly most of the average UK diet, prompting calls for dietary shifts.
Campbells Meat advises that while cutting out ultra-processed foods entirely is unnecessary, incorporating more whole foods, such as quality meat and minimally processed carbohydrates, can improve nutrition. They shared simple, actionable swaps to help consumers make healthier choices.
Sausages and burgers
Supermarket sausages and burgers often contain fillers, flavourings, and emulsifiers. Opting for butcher-made sausages with higher meat content or crafting homemade burgers from fresh mince, salt, and herbs ensures better quality. “Homemade patties or sausages give you control over taste and texture,” a Campbells spokesperson said. “Shaping your own takes little time, and the difference is clear.” This approach allows experimentation with spices or herbs, enhancing flavour without additives.
Cold cuts
Packaged ham or turkey slices frequently include preservatives, added water, and stabilisers, which can dilute flavour and quality. Roasting a joint of beef, pork, or chicken at home provides less-processed cold cuts. “A single roast can serve hot dinners and then be used for sandwiches, salads, or snacks throughout the week,” the spokesperson noted. This method is cost-effective and versatile, making it a practical swap for busy households.
Breaded meats and fish
Frozen breaded chicken or fish fillets are convenient but often heavily processed, with coatings that mask natural flavours. A homemade coating of flour, eggs, and breadcrumbs is fresher and lighter. “You can season with paprika, parmesan, or fresh herbs for variety,” the spokesperson added. This simple technique transforms basic ingredients into flavourful dishes without relying on additives.
Sauces and condiments
Jarred pasta sauces, curry bases, and mayonnaise often contain added sugar, salt, and preservatives. Making a sauce from tinned tomatoes, garlic, onion, and olive oil takes less than 15 minutes and delivers superior taste. “This works for a range of condiments,” Campbells explained. “A quick curry base, pasta sauce, or dressing with herbs, spices, or roasted vegetables suits your taste.” These homemade options enhance nutrition and allow for customisation.
Why make the switch?
Reducing ultra-processed foods aligns with recommendations from health authorities like the NHS, which encourages whole foods for better nutrition. A 2024 UK government report highlighted that diets high in ultra-processed foods correlate with higher calorie intake and lower nutrient density. By making these swaps, consumers can improve dietary quality while maintaining flavour and convenience.
Campbells Meat’s suggestions reflect a broader trend toward mindful eating. The Food Standards Agency notes that UK consumers are increasingly seeking transparency in food production, with 68% of shoppers in a 2025 survey expressing concern about processed ingredients. These swaps offer a practical way to address those concerns without overhauling one’s diet.
For those looking to start, the experts recommend small steps. Begin with one swap, like homemade burgers or a simple tomato sauce, and build from there. These changes, while subtle, can significantly impact health and enjoyment of food over time.