Understanding the Health Star Rating System
The Health Star Rating (HSR) system is a front-of-pack labelling tool designed to help consumers compare the nutritional profiles of similar packaged foods at a glance. Developed by the Australian and New Zealand governments in collaboration with health experts, the system uses an algorithm to award a rating from half a star to five stars. The more stars a product has, the healthier it is considered relative to other products within the same category, such as comparing one brand of breakfast cereal to another.
However, it's crucial to understand the context. The system was never intended to compare products across different categories, and doing so can be misleading. For instance, a four-star breakfast cereal is not necessarily healthier than a two-star yogurt, as the calculation criteria are different for each food group. The system is also voluntary, meaning manufacturers can choose whether or not to display the rating, and data shows ratings are more likely to be displayed on products with higher scores.
How is the rating calculated?
The HSR calculator works by assessing both positive and negative nutritional attributes of a food per 100g or 100ml.
Points are deducted for:
- Higher kilojoule (energy) content.
- Higher levels of saturated fat.
- Higher levels of total sugar.
- Higher levels of sodium (salt).
Points are added for:
- Higher fruit, vegetable, nut, and legume content.
- Higher dietary fibre content.
- Higher protein content (under certain conditions).
These factors are weighted according to their impact on chronic disease risk, allowing the system to reflect a product's overall nutritional quality based on current dietary guidelines.
What foods are likely to have a 5 star health rating?
Because the rating is relative, a wide variety of foods can achieve the maximum score. The most straightforward cases are fresh and unprocessed items, but many packaged goods also qualify after meeting specific criteria.
Fresh and Unprocessed Foods
Fresh and minimally processed foods, like produce, automatically receive a 5-star rating, though the rating is not always displayed as it's typically unnecessary.
- Fruits and Vegetables: All fresh fruits and vegetables fall into this category. The best nutritional strategy is to consume a wide variety of these.
- Legumes and Beans: Unseasoned legumes and beans are excellent sources of fibre and protein and will rate highly.
- Nuts and Seeds: Raw or dry-roasted nuts and seeds are nutrient-dense foods with a strong health profile, contributing positively to a rating calculation.
Packaged and Processed Foods
Packaged items can receive a 5-star rating if they are low in components like sugar, saturated fat, and sodium, and high in positive attributes. Examples found on shelves include:
- Certain breakfast cereals: Whole-grain, high-fibre cereals that are low in sugar, such as some Weet-Bix varieties, often achieve a 5-star rating.
- Rolled oats: Traditional rolled oats from brands like Uncle Tobys and Macro typically get a top score due to their high fibre content and minimal processing.
- Legumes: Canned varieties of lentils, chickpeas, and kidney beans, especially those with no added salt, are consistently rated 5 stars.
- Nut butters: Some natural peanut butters and almond spreads with no added sugar or salt can score highly.
- Dairy alternatives: Some soy and almond milks may achieve a 5-star rating depending on their nutritional profile and added nutrients like calcium.
- Tofu: Plain, firm tofu from brands like Macro Wholefoods Market can be a 5-star rated product.
Health star ratings explained: what to watch out for
The HSR system, while helpful, is not foolproof and has produced some peculiar anomalies that consumers should be aware of.
- Comparing across categories: As previously mentioned, a high rating does not make a snack healthier than a core food group item. A four-star pack of potato fries does not suddenly make it a better choice than a three-star bottle of olive oil.
- "As prepared" loopholes: In the past, some products gained higher ratings by being prepared with healthy ingredients like skim milk. The infamous Milo scandal, where it gained a 4.5-star rating when prepared with skim milk, highlighted this issue, and the rating was later removed.
- Voluntary application bias: Since the system is voluntary, manufacturers often choose only to display the ratings on their healthier products. This can give consumers a false sense of security about a brand's entire range, as products with low star ratings are often left unlabeled.
Comparison Table: Health Star Ratings vs. Whole Foods
| Feature | 5-Star Packaged Food (e.g., Canned Lentils, Unsweetened Oatmeal) | Whole Food (e.g., Fresh Lentils, Unprocessed Oats) |
|---|---|---|
| Rating | Displayed on packaging; calculated algorithmically based on nutrient content per 100g. | Automatically a 5-star rating, but usually not displayed as it's a fresh, single-ingredient food. |
| Nutritional Integrity | A reliable indicator of a healthier choice within its packaged food category. | Represents the gold standard for nutrition; contains no added salt, sugar, or preservatives. |
| Best Use | Convenient and quick option when comparing packaged food choices in the supermarket aisle. | Primary building block for a healthy diet; provides complex nutrients and fibre in their most natural state. |
| Limitations | Still a processed food; may contain higher sodium or additives even with a good rating. Not comparable to fresh food. | Requires more preparation time; may not be as convenient for quick meals or snacks. |
Beyond the stars: Building a genuinely healthy diet
While the HSR system is a useful tool, especially when comparing similar packaged goods, a truly healthy diet goes far beyond what is displayed on a food label. The World Health Organization and other dietary guidelines recommend focusing on whole, minimally processed foods from the five core food groups.
Emphasize whole, unprocessed foods
The majority of your diet should consist of fresh, unprocessed items that are naturally nutrient-dense. These include:
- Vegetables and fruits
- Whole grains
- Legumes and beans
- Nuts and seeds
- Lean protein sources
Prioritize fruits, vegetables, and whole grains
Fill your shopping cart with fresh produce. Aim for at least five portions of fruits and vegetables a day, and make at least half of your grain intake whole grains. Whole grains provide essential fibre that supports digestive health and helps you feel full.
Be mindful of context and comparison
Remember that the HSR is a comparative tool, not an absolute measure of healthiness. Use it to choose a better option between two competing packaged products, such as a high-fibre, low-sugar breakfast cereal versus a sugary one. But do not use it to justify eating a highly rated packaged food over a fresh, whole alternative.
Conclusion
Understanding what foods have a 5 star health rating requires an appreciation for the system's purpose and limitations. The HSR is a helpful tool for making better choices within the packaged food aisles, pointing towards items that are generally lower in saturated fat, sugar, and sodium, and higher in positive nutrients like fibre. However, the most nutritious diet is not found exclusively in packaged foods with a 5-star rating. Instead, it's a balanced approach that prioritizes fresh, whole, and unprocessed items, with packaged foods serving as an occasional and informed supplement. By using the HSR system wisely and coupling it with sound dietary principles, you can navigate the supermarket with confidence and build a genuinely healthy diet for long-term well-being.
For additional, authoritative information on the Health Star Rating system, visit the official government website: www.healthstarrating.gov.au.
