We live in a world of processed foods so it can be difficult to buy anything that has not been at least minimally processed. Understanding the levels of food processing can help you make informed decisions that align with a healthier lifestyle. NOVA, a food classification system developed by researchers at the University of Sao Paulo, Brazil, posits the following levels of processing.
NOVA Group 1. Minimally processed and unprocessed foods are vegetables, fruits, grains, beans, nuts, fresh meat, eggs, milk, and crushed spices fall into this category. These foods may have gone through roasting, boiling, or pasteurization to increase shelf life or to make them safe to eat.
NOVA Group 2. Processed culinary ingredients are directly from group 1 foods or from nature through methods like pressing, refining, and grinding. This can include foods such as olive oil, other vegetable oils, butter, honey, maple syrup, and salt. Group 2 foods are mainly used in preparation and cooking of group 1 foods.
NOVA Group 3. Processed foods include items made by adding ingredients like salt, sugar, or other substances from group 2 to group 1 foods. These foods typically feature two or three ingredients. Examples include fresh bread, fruits in syrup, and cheese.
NOVA Group 4. Ultra-processed foods contain little, if any, of the foods or ingredients from group 1. These items are meant to be convenient, hyper-palatable, and low cost and are typically high in sugars, refined grains, fats, preservatives, and salt.
Ultra-processed foods typically contain substances you wouldn’t use in food preparation at home, such as: hydrolyzed proteins, modified starches, hydrogenated oils, colorants, flavoring, high fructose corn syrup, artificial sweeteners, and bulking agents. Examples include mass-produced breads, ice cream, packaged snacks, and artificially sweetened yogurt.
Processing often causes foods to lose nutrients, and ultra-processed foods may contain little natural nutrition. These foods are typically high in sugar, unhealthy fats, sodium, and low in fiber. Some processed foods are even linked to chronic illnesses like heart disease, diabetes, and some forms of cancer.
Generally, processed food is often more affordable and more convenient to eat. Eating these foods occasionally is okay for most but increasing the number of Nova Group 1 foods in your diet is best.
[For more, go to Healthline, News Medical Life Sciences, NOVA Classification]
