Understanding the NOVA Classification System
The NOVA food classification system categorizes all food and beverages into four groups based on their nature, purpose, and extent of industrial processing. This system was developed to help researchers and the public better understand the health impacts of different levels of food processing.
NOVA Group 1: Unprocessed and Minimally Processed Foods
These are whole foods in their natural state or minimally altered without the addition of any substances like salt, sugar, or oil. Examples include fresh fruits, vegetables, whole grains, eggs, and nuts.
NOVA Group 2: Processed Culinary Ingredients
This group contains substances derived directly from Group 1 foods or nature through processes like pressing, refining, or milling. These ingredients, such as vegetable oils, butter, sugar, and salt, are typically used in kitchens to prepare and season other foods.
NOVA Group 3: What are process 3 foods?
This category, formally known as processed foods, is made by adding culinary ingredients from Group 2 (like salt, sugar, or oil) to Group 1 foods. The main purpose of this processing is to increase the food's durability and enhance its sensory qualities. Unlike ultra-processed foods, process 3 foods generally have few ingredients and maintain the identity of the original food.
Typical processes for Group 3 foods include:
- Canning (e.g., vegetables in brine or fruits in syrup)
- Bottling (e.g., pickled vegetables)
- Non-alcoholic fermentation (e.g., cheese, fresh bread)
- Salting or curing (e.g., cured meats, salted nuts)
NOVA Group 4: Ultra-Processed Foods
These are industrial formulations made mostly or entirely from substances derived from foods or other organic sources, often containing additives and flavor enhancers not used in home cooking. Examples include packaged snacks, frozen pizzas, instant noodles, and sugary drinks. This category represents the most intensive form of processing and is often linked to adverse health outcomes.
Clarifying the Other “Process 3” for Food Safety (HACCP)
An alternative, less common definition of “Process 3” comes from the Hazard Analysis and Critical Control Points (HACCP) system, which is a food safety management approach used in commercial food service. In this context, "Process 3" refers to a complex food preparation workflow that involves multiple temperature changes. This sequence typically includes receiving ingredients, cooking, cooling, reheating, and then hot-holding before serving. This is completely different from the NOVA classification system and is only relevant for food safety professionals.
Comparison: NOVA Process 3 vs. Ultra-Processed (NOVA Group 4)
Understanding the distinction between processed foods (NOVA 3) and ultra-processed foods (NOVA 4) is crucial for making informed dietary choices. The table below highlights the key differences.
| Feature | NOVA Group 3 (Processed Foods) | NOVA Group 4 (Ultra-Processed Foods) |
|---|---|---|
| Core Ingredients | Unprocessed/minimally processed foods + Group 2 culinary ingredients (salt, oil, sugar) | Formulations of food substances and additives |
| Purpose of Processing | Increase durability, modify or enhance sensory qualities | Create convenient, ready-to-eat, or highly palatable products |
| Ingredient Count | Typically two or three recognizable ingredients | Often numerous ingredients, including industrial additives |
| Recognizability | Usually recognizable as modified versions of original foods | Often bears little resemblance to the original food source |
| Health Context | Can be part of a healthy diet in moderation | Diets high in these are often linked to poorer health outcomes |
| Examples | Canned beans, cheese, cured meats, fresh bread | Chips, instant noodles, packaged cookies, soda |
Health Implications of Process 3 Foods
Unlike the more concerning ultra-processed foods, process 3 foods are not inherently unhealthy. While they do contain added salt, sugar, or oil, their impact on health depends on overall consumption and preparation. For example, canned chickpeas can be a nutritious part of a meal, while cheese, a fermented Group 3 food, is a valuable source of calcium and protein. The key is moderation, as is the case with most foods containing added salt, sugar, or fat. The nutritional benefits often depend on the preparation; canned fruits in water are a better choice than those in heavy syrup.
How to Identify Process 3 Foods
Identifying process 3 foods can be straightforward if you know what to look for on a product label. The ingredient list is the most reliable indicator. Process 3 foods will have a short, simple list, primarily combining recognizable whole foods with a Group 2 ingredient like salt, sugar, or oil. In contrast, if the list is long and contains ingredients with unfamiliar, scientific-sounding names (emulsifiers, hydrogenated oils, flavor enhancers), it is likely a Group 4, ultra-processed food. For example, a can of beans listing only beans, water, and salt is a classic process 3 food, while a packaged hot dog with a long list of additives is an ultra-processed food.
Conclusion: Making Informed Food Choices
It's important to understand that not all processed foods are created equal. The distinction provided by the NOVA classification helps differentiate between minimally altered and safe process 3 foods and the more industrially formulated ultra-processed foods. By focusing on whole or minimally processed options and exercising moderation with process 3 foods, consumers can make healthier dietary choices. Understanding this classification allows individuals to look beyond simple marketing labels and evaluate food based on its actual journey from farm to table. To read more about the NOVA classification system and its usage by food organizations, visit the Food and Agriculture Organization website.
