NOVA Classification and Ultra-Processed Foods: What “Processed” Really Means
NOVA Classification and Ultra-Processed Foods: What “Processed” Really Means
We hear it all the time: “Avoid processed foods.” Sure, there are plenty of snacks, pastries, and convenience meals that fit that warning. But what exactly counts as a “processed food”? If you stop to think, everything in your grocery cart has been processed in one way or another: the meat is cut, cleaned, and refrigerated; yogurt is cultured; rice is polished; bananas are shipped and ripened. So “processed” isn’t a dirty word. It’s complicated. This is nutrition, of course it is.
That’s why the NOVA classification comes in handy. It attempts to clarify the idea of “processed” by categorizing foods by how much they are processed and why. Researchers at the University of São Paulo School of Public Health in Brazil developed the system.
Here are the four groups defined by NOVA:
Group 1 – Unprocessed or Minimally Processed Foods:
These are foods that come from plants or animals and have had minimal alteration. Think fresh fruit, plain meat, eggs, beans, plain milk, plain yogurt, whole grains, frozen vegetables.
Group 2 – Processed Culinary Ingredients:
These are substances extracted from Group 1 foods or nature and used for preparing, seasoning and cooking.
Examples: oils, butter, sugar, salt, vinegar. They aren’t eaten alone (or shouldn’t be) but used in cooking or other preparation methods..
Group 3 – Processed Foods:
Here we get foods made by adding salt, oil, sugar, or other Group 2 ingredients to Group 1 foods. (Think 1 + 2 = 3)
Examples: canned vegetables or beans, cheese, smoked or cured meats, freshly made bread. You can still see or identify the original food.
Group 4 – Ultra-Processed Foods (UPFs):
These are industrial formulations made mostly or entirely from substances derived from foods plus additives, with little or no intact Group 1 foods. Ingredients often include emulsifiers, flavorings, colorings, high-fructose corn syrup, modified starches.
Examples: soft drinks, packaged snacks, mass-produced breads, ready-to-heat meals, flavored yogurts.
So why should we aim to eat less from Group 4? Research shows that higher intake of ultra-processed foods is associated with things like obesity, type 2 diabetes, and other chronic conditions. While it’s not that every single ultra-processed food is “toxic,” pushing your diet to lean heavily on these foods means missing out on the nutrient-density and quality you get from less-processed foods. It comes down to balance and your overall eating pattern.
But—and this is key—it isn’t black and white. It never is. For example, is plain yogurt automatically Group 1 or Group 4? If it’s plain milk cultured with live bacteria and minimal added ingredients, it’s probably Group 1 or maybe Group 3. If it’s flavored yogurt with sweeteners, thickeners, flavor additives, and shelf-stable packaging, it might fall into Group 4. Same with bread. A homemade sourdough loaf might be Group 3, while highly processed white bread with additives, emulsifiers, and long shelf-life might sit in Group 4.
Another example: frozen vegetable bags are mostly Group 1 or maybe Group 3 (if some salt or oil is added). But a frozen “meal” made from multiple ingredients, sauces, and preservatives? That’s very likely Group 4. The point: classification doesn’t always equal health value, so we still have to look at ingredients and context.
Quick Tips to Shift Toward Less-Processed Foods (Without the Guilt)
So, while minimizing processed foods may seem simple, some people take it to an all-or-nothing approach. They want to eliminate processed foods. Let’s not do that. Well, you can if you want, but really, why?
Here are some tips to shift away from, or reduce, not-so-healthy processed foods.
Start with “mostly Group 1” foods. Choose fresh or frozen vegetables, plain protein sources, and whole grains. Use enough of those as your base.
Use processed culinary ingredients intentionally. Oils, butter, salt, and sugar are fine in moderation as seasoning or cooking tools (Group 2).
Minimize ultra-processed items. Consider snacks, ready-to-eat meals, and flavored drinks. Ask: “How many ingredients can I recognize?” and “Could I reasonably make this at home from whole foods?”
Stop the label-shame. Someone might shout, “Don’t eat anything processed!” But remember, almost everything is processed. The goal is a better balance, not the all-or-nothing approach. And sometimes those ingredients you don’t recognize are important and not really all that scary if you stop and learn what they are and why they are used.
Make incremental changes. Swap out one ultra-processed snack for an easier whole-food alternative. Make the move sustainable, not overwhelming.
In short, processed food isn’t an enemy or something to be demonized. Where it matters is the kind of processing, the purpose behind it, and how much of your overall diet it accounts for.
The NOVA framework provides a more transparent lens for viewing food processing, but your everyday choices still matter most. Focus on foods you can recognize, ingredients you understand, and meals you make work for real life.
For more information: NOVA Classification overview
