What is the NOVA Food Classification System?
Developed by Brazilian researchers in 2009, the NOVA classification system is a tool that organizes all foods into four distinct groups according to the degree and purpose of their industrial processing. Unlike other systems that focus solely on nutrient content, NOVA provides a practical way for consumers and public health experts to assess how industrial transformations affect the overall quality of food. It highlights that the process itself, not just the ingredients, plays a crucial role in a food's health impact.
Group 1: Unprocessed and Minimally Processed Foods
This category includes foods that are either consumed in their natural state or have undergone only minimal processing. The purpose of this minimal processing is typically to extend shelf life, make the food safe to eat, or simplify preparation. These methods do not involve adding sugar, oil, or salt.
Examples of minimal processing include:
- Washing and cleaning fruits and vegetables.
- Drying grains and legumes.
- Pasteurizing milk.
- Freezing vegetables, meats, and seafood.
- Roasting nuts.
Foods in this group form the nutritional foundation of a healthy diet, as they retain most of their natural vitamins, minerals, and fiber. Examples include fresh fruits, vegetables, whole grains, nuts, legumes, eggs, fish, and milk.
Group 2: Processed Culinary Ingredients
These are substances derived from Group 1 foods or from nature by processes like pressing, grinding, or refining. They are not typically consumed on their own but are used in kitchens to season and cook Group 1 foods to create homemade meals. When used in small amounts, they are considered compatible with a healthy diet.
Examples include:
- Vegetable oils and animal fats.
- Sugar, honey, and maple syrup.
- Salt, derived from mining or sea evaporation.
Group 3: Processed Foods
This group consists of products made by adding salt, sugar, oil, or other Group 2 ingredients to Group 1 foods. The goal is to make the foods more durable and palatable. These foods typically have two or three ingredients and are still recognizable as modified versions of the original Group 1 foods.
Examples include:
- Canned vegetables preserved in brine.
- Fruits in syrup.
- Cheeses.
- Cured and salted meats.
- Freshly baked, simple breads.
These can be part of a healthy diet when consumed in moderation and are prepared with minimal additions.
Group 4: Ultra-Processed Foods
This category represents industrial food formulations made with little to no whole food. These products typically contain five or more ingredients and include substances not used in home cooking, such as hydrogenated fats, modified starches, hydrolyzed proteins, and various additives for flavor, color, and texture. The main purpose is to create ready-to-eat or ready-to-heat products that are highly profitable, convenient, and engineered for maximum palatability.
Common characteristics of ultra-processed foods:
- Long and complex ingredient lists: Often include unfamiliar chemical names.
- Hyper-palatability: Engineered to be extremely tasty, encouraging overconsumption.
- Nutrient-poor profile: Typically high in calories, added sugars, sodium, and unhealthy fats, but low in fiber, protein, vitamins, and minerals.
- Aggressive marketing: Often heavily promoted, especially toward children.
Examples include soft drinks, packaged snacks, instant noodles, cookies, sweetened breakfast cereals, and frozen dinners.
Nutritional and Health Implications of Ultra-Processed Foods
High consumption of ultra-processed foods is consistently linked to an increased risk of adverse health outcomes. Research has demonstrated associations with a higher risk of conditions such as obesity, type 2 diabetes, cardiovascular disease, and certain cancers. This is partly due to their nutritional imbalances, but also potentially because of the altered food matrix, the impact of various additives, and the displacement of more nutritious whole foods from the diet. Some studies even suggest ultra-processed foods may affect the gut microbiome and cause chronic inflammation.
Making Healthier Choices Using the NOVA Framework
Adopting the NOVA framework is about making more informed decisions, not eliminating all processed foods entirely. The key is to prioritize foods from Group 1, use Group 2 ingredients minimally, and consume Groups 3 and 4 sparingly.
Tips for a better diet
- Prioritize whole foods: Base your meals and snacks around a wide variety of unprocessed or minimally processed options like fruits, vegetables, whole grains, and lean proteins.
- Limit ultra-processed snacks: Replace packaged chips and candy with healthier alternatives like nuts, seeds, or fresh fruit.
- Read ingredient lists: Check food labels for lengthy ingredient lists and unfamiliar chemical names, which are tell-tale signs of ultra-processed foods.
- Cook more at home: Preparing meals from scratch gives you full control over the ingredients, including the amount of salt, sugar, and fat you add.
- Make smart swaps: Choose plain yogurt with added fruit over sweetened flavored yogurts, or steel-cut oats instead of instant sweetened oats.
Comparing the NOVA Food Classifications
| Classification | Processing Level | Key Ingredients | Purpose | Health Implications |
|---|---|---|---|---|
| Group 1 | Unprocessed/Minimally Processed | Whole foods (fruits, vegetables, meats, grains) | Extend shelf life, facilitate preparation, make edible | Highly nutritious, cornerstone of a healthy diet |
| Group 2 | Processed Culinary Ingredients | Substances from Group 1 or nature (salt, oil, sugar) | Flavoring, seasoning, and cooking other foods | Healthy in small amounts as part of home cooking |
| Group 3 | Processed Foods | Combination of Group 1 and Group 2 | Increase durability, enhance sensory qualities | Generally acceptable in moderation |
| Group 4 | Ultra-Processed Foods | Industrial formulations (sugars, fats, oils, protein isolates, additives) | Create profitable, convenient, hyper-palatable products | Associated with increased risk of chronic diseases |
Conclusion
Understanding what are the 4 classifications of processed foods via the NOVA system provides a powerful lens for examining modern diets and their impact on health. It moves the conversation beyond simple nutrient counts to consider the quality and extent of food processing. By prioritizing unprocessed and minimally processed foods, and being mindful of intake from higher-processing groups, individuals can cultivate healthier eating habits. This approach not only benefits personal nutrition but also supports broader public health goals. A shift towards whole, natural foods and home-cooked meals is a significant step towards a more nourishing lifestyle. For more information on using dietary guidelines, visit the American Heart Association(https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/processed-foods).
