Written by: Kristen DiFilippo, PhD, RDN
When it comes to our diets, we often classify foods by food group. We can also classify food based on how the food is prepared in industrial systems before we purchase it. One system used for classifying foods is the NOVA classification system, which classifies foods based on the level of processing. (Monteiro et al., 2019). Below, we explore the NOVA classifications for processing and examine the health implications of consuming ultra-processed foods.
NOVA Classifications
NOVA Group 1: Unprocessed or Minimally Processed Foods
- Unprocessed: Edible parts of plants, animals, fungi, algae, and water.
- Minimally processed: Unprocessed foods altered by industrial processes (e.g., drying, grinding, cooking) without adding salt, sugar, oils, or fats.
- Examples: Fruits, grains, starchy vegetables, mushrooms, meat, poultry, fish, eggs, milk, herbs, spices, yogurt, tea, coffee, and water.
NOVA Group 2: Processed Culinary Ingredients
- These are items from group 1 or from nature that have undergone industrial processes (e.g., pressing, centrifuging, refining, extracting, mining).
- Examples: Vegetable oils, butter, sugar, honey, maple syrup, starches, and salt.
NOVA Group 3: Processed Foods
- These products result from adding salt, oil, sugar, or other group 2 ingredients to group 1 foods using preservation methods like canning.
- Examples: Canned vegetables and legumes with added salt, salted or sugared nuts, salted dried cured or smoked meats and fish, canned fish, fruits in syrup, fresh bread, and cheese.
NOVA Group 4: Ultra-Processed Foods
- These formulations involve sophisticated industrial processes and often contain ingredients that are only used in industrial settings.
- Examples: Carbonated drinks, sweet or salty packaged snacks, chocolate, candies, ice cream, packaged bread, margarine, meal replacement shakes, chicken nuggets, sausages, hot dogs, and instant soups.
Health Implications
Research has shown that exposure to ultra-processed foods is associated with several adverse health outcomes (Lane et al., 2024):
- Increased Mortality: Ultra-processed food is associated with overall increases in mortality, specifically with cardiovascular disease-related mortality.
- Mental Health: Ultra-processed food is linked to sleep disturbances, anxiety, and depression.
- Obesity and Type 2 Diabetes: A higher intake of ultra-processed foods correlates with these conditions.
- Other Health Concerns: While more research is needed, limited evidence also suggests associations with asthma, gastrointestinal issues, and certain cancers.
Conclusion
Guiding clients to reduce intake of ultra-processed foods is an important step for maintaining good health. By prioritizing foods from the first 3 groups, we can guide positive choices for our own and our client’s well-being.
References
Lane, M. M., Gamage, E., Du, S., Ashtree, D. N., McGuinness, A. J., Gauci, S., Baker, P., Lawrence, M., Rebholz, C. M., Srour, B., Touvier, M., Jacka, F. N., O’Neil, A., Segasby, T., & Marx, W. (2024). Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ (Clinical research ed.), 384, e077310. https://doi.org/10.1136/bmj-2023-077310
Monteiro, C. A., Cannon, G., Levy, R. B., Moubarac, J. C., Louzada, M. L., Rauber, F., Khandpur, N., Cediel, G., Neri, D., Martinez-Steele, E., Baraldi, L. G., & Jaime, P. C. (2019). Ultra-processed foods: what they are and how to identify them. Public health nutrition, 22(5), 936–941. https://doi.org/10.1017/S1368980018003762
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