In today’s world, where our diets often include a mix of fresh, packaged, and ready-to-eat foods, understanding how different foods are processed is crucial for making healthier choices. This is where the NOVA food classification system comes into play. Developed by researchers at the University of São Paulo in Brazil, NOVA categorizes foods based on their level of processing rather than just their nutritional content. By understanding these categories, we can make better decisions about the foods we choose to consume.
What is the NOVA Food Classification System?
The NOVA system was created by the Centre for Epidemiological Studies in Health and Nutrition at the School of Public Health, University of São Paulo. Unlike other classification systems that focus solely on the nutrient content of foods, NOVA examines the extent and purpose of food processing. This approach divides foods into four groups based on their level of processing, ranging from unprocessed to ultra-processed.
The Four Groups of NOVA
Let’s break down the four groups of the NOVA system to better understand what each category includes:
Group 1: Unprocessed or Minimally Processed Foods
Description: Foods in this group are in their natural state or have undergone minimal processing, such as cleaning, cutting, or freezing, without the addition of salt, sugar, oils, or fats. These foods are closest to their original form.
Examples: Fresh fruits and vegetables, milk, meat, eggs, fish, poultry, plain unsweetened yogurt, beans, oats, grits, pasta, and rice.
Group 2: Processed Culinary Ingredients
Description: These are substances derived from Group 1 foods through processes like pressing, refining, grinding, or milling. They are used in kitchens to prepare, season, and cook foods rather than being consumed on their own.
Examples: Vegetable oils, butter, vinegar, salt, sugar, molasses, honey, and maple syrup.
Group 3: Processed Foods
Description: Processed foods are made by adding sugar, oil, salt, or other ingredients to Group 1 foods to improve shelf life, enhance flavour, or create a convenient product. These foods are often recognizable as modified versions of whole foods.
Examples: Canned vegetables, fruits, and beans; salted or sugared nuts and seeds; salted, cured, or smoked meats; canned fish; fruits in syrup; cheese; freshly made bread.
Group 4: Ultra-Processed Foods
Description: Ultra-processed foods are industrial formulations typically made from multiple ingredients, including Group 2 ingredients and various additives. These foods often contain substances not commonly used in home cooking, such as artificial flavours, colours, sweeteners, stabilizers, and preservatives. The goal is to create highly palatable and convenient products that are ready to eat or heat.
Examples: Commercially produced bread, rolls, cakes, cookies, donuts, breakfast cereals, soy burgers, flavoured yogurts, ready-to-heat meals (like frozen pizzas), soft drinks, candy, and snacks like chips.
Understanding the Impact of Food Processing
All foods undergo some level of processing before they reach our plates. For example, if you cook dried chickpeas, you’re minimally processing them (Group 1). If you buy ready-to-eat canned chickpeas, that’s considered a processed food (Group 3). However, when you purchase commercially made hummus with added stabilizers, it falls into the ultra-processed category (Group 4). This means that the hummus is in the same group as sugary drinks, chips, and many other snack foods.
What Does the Research Say?
Some research studies have suggested a link between diets high in ultra-processed foods and increased risks of chronic diseases such as obesity, heart disease, and Type 2 diabetes. However, these studies are observational, meaning they can’t conclusively prove that ultra-processed foods cause these conditions; they can only show an association.
It’s also important to recognize that not all foods in Group 4 are equally unhealthy. For example, hummus made with a stabilizer is more nutritious than a calorie-dense snack like donuts or chips, especially if consumed with vegetables like baby carrots. According to the 2020-2025 Dietary Guidelines for Americans, diets high in added sugars and saturated fats can displace more nutritious options, such as fruits, whole grains, and dairy, which are linked to reduced risk of chronic diseases.
Should We Rely Solely on the NOVA System?
While the NOVA system provides valuable insights into food processing, nutrition professionals caution against using it as the sole indicator of a food’s healthfulness. The system does not account for the overall nutritional quality of foods and may oversimplify complex dietary choices. It’s important to consider both the level of processing and the nutritional content when making food choices.
Conclusion
The NOVA food classification system is a helpful tool for understanding the degree of processing in our foods, but it’s not the only factor to consider when aiming for a healthy diet. By balancing minimally processed foods with mindful selections from all NOVA groups, we can create a well-rounded, nutritious eating plan that supports our overall health and well-being.
