Understanding the NOVA Food Classification System

by Jason Eastty on Feb 27, 2025

Medically Reviewed By Dr. Paul Currier

What is the NOVA Food Classification System?

You hear a lot about "processed" foods, but not all processing is the same. The NOVA food classification system was created to make sense of how food processing affects what we eat. Unlike traditional nutrition labels that focus on calories and nutrients, NOVA categorizes food based on how much it's been altered from its original state. This matters because the more processed a food is, the more likely it is to contain additives, refined ingredients, and other substances that could impact health.

The Four NOVA Categories

1. Unprocessed or Minimally Processed Foods

These are foods that are either completely natural or have gone through minimal changes to make them edible. Think of it as food in its most natural state. If something has been cleaned, frozen, or dried without added chemicals, it still falls into this category.

Examples:

  • Fresh fruits and vegetables

  • Raw or roasted nuts with no added ingredients

  • Whole grains like quinoa, rice, and oats

  • Fresh meat, fish, and eggs

  • Plain yogurt and milk

These foods are the foundation of a healthy diet because they contain all their natural fiber, vitamins, and minerals without unnecessary additives.

2. Processed Culinary Ingredients

These are ingredients extracted from whole foods to enhance flavor and aid in cooking. While they aren’t typically eaten on their own, they’re essential for making meals from scratch.

Examples:

  • Olive oil, butter, and lard

  • Honey and maple syrup

  • Sea salt and sugar

While these are technically "processed," they aren’t harmful when used in reasonable amounts. The key is to use them to prepare meals rather than relying on pre-made options that contain them in excess.

3. Processed Foods

Processed foods are made by adding salt, sugar, oil, or other basic ingredients to natural foods. They’re still recognizable as their original form but have been modified to improve flavor, texture, or shelf life.

Examples:

  • Fresh bread made from flour, water, and yeast

  • Canned vegetables and legumes with added salt

  • Cheese

  • Smoked meats like bacon

  • Homemade granola made with oats, nuts, and honey

Most processed foods aren’t inherently bad—many have been staples in traditional diets for centuries. The issue arises when they’re consumed in excess or contain hidden additives.

4. Ultra-Processed Foods (UPFs)

This is where things get tricky. Ultra-processed foods are industrially manufactured products made with little to no whole foods. They often contain preservatives, artificial flavors, emulsifiers, and other ingredients designed to make them hyper-palatable and shelf-stable.

Examples:

  • Sugary breakfast cereals

  • Fast food

  • Packaged snacks like chips and cookies

  • Soft drinks and energy drinks

  • Instant noodles and frozen dinners

These foods are often engineered to be addictive, leading to overconsumption. Studies have linked ultra-processed diets to obesity, diabetes, and other chronic health conditions.

Why NOVA Matters for Your Health

The NOVA system isn’t just about labeling food—it’s about helping people make informed choices. Research suggests that diets high in ultra-processed foods can increase the risk of weight gain, metabolic disorders, and even mental health issues. On the other hand, focusing on whole and minimally processed foods can support better digestion, energy levels, and long-term health.

The Problem with Ultra-Processed Foods

Ultra-processed foods don’t just contain more sugar, fat, and salt—they also lack the nutrients and fiber that come naturally in whole foods. Plus, additives like emulsifiers and artificial sweeteners can affect gut health and may contribute to inflammation. Many of these foods are designed to be eaten quickly and mindlessly, making it easier to consume more calories than your body needs.

​Numerous studies have linked the consumption of ultra-processed foods to various adverse health outcomes:​

  1. Increased Mortality Risk: A comprehensive study spanning 19 years found that individuals with the highest intake of ultra-processed foods had a 31% higher mortality rate compared to those with the lowest consumption. 

  2. Cardiovascular Diseases: Research indicates that a higher intake of ultra-processed foods is associated with a 50% increased risk of cardiovascular disease. 

  3. Obesity and Weight Gain: Studies have demonstrated a strong association between ultra-processed food consumption and obesity. Individuals consuming diets high in these foods tend to ingest approximately 500 more calories daily, leading to significant weight gain over time.

  4. Type 2 Diabetes: A meta-analysis involving over 400,000 participants found that each 10% increase in ultra-processed food consumption corresponded to a 12% higher risk of developing type 2 diabetes.

  5. Cancer Risk: High consumption of ultra-processed foods has been linked to an increased risk of various cancers, including colorectal and breast cancer. ​

These findings underscore the potential health risks associated with diets high in ultra-processed foods, highlighting the importance of prioritizing whole and minimally processed foods for better health outcomes.

Making Small Changes

You don’t have to cut out processed foods entirely, but shifting toward whole and minimally processed options can make a big difference. Cooking from scratch, reading ingredient labels, and choosing foods with fewer additives can help reduce ultra-processed intake without feeling deprived.

Where Do Popular Foods Fit in NOVA?

You might be wondering where some of your go-to foods land in the NOVA system. Here are a few examples:

  • Protein Powder: Usually ultra-processed (category 4), but plain, unflavored protein powder with no additives could be considered processed (category 3).

  • Protein Bars: Almost always ultra-processed (category 4) due to artificial sweeteners and emulsifiers.

  • Store-Bought Bread: If it contains just flour, water, salt, and yeast, it’s processed (category 3). If it has preservatives and additives, it’s ultra-processed (category 4).

  • Plant-Based Meat Alternatives: Most are ultra-processed (category 4) due to additives and texture enhancers.

  • Dark Chocolate: If it’s just cacao, cocoa butter, and sugar, it’s processed (category 3). If it has emulsifiers, artificial flavors, and milk solids, it’s ultra-processed (category 4).

How to Use NOVA to Improve Your Diet

Rather than focusing on cutting out certain foods completely, think about shifting your balance toward whole and minimally processed options. Here are a few practical ways to do that:

Read Labels

Check ingredient lists. The longer and more complicated they are, the more likely the food is ultra-processed. Look for real, recognizable ingredients.

Cook More at Home

Homemade meals generally fall into categories 1-3, while restaurant and packaged foods often land in category 4. Cooking lets you control what goes into your food.

Snack Smarter

Swap ultra-processed snacks for whole foods. Instead of a granola bar with added sugars and oils, go for nuts and fruit. Instead of flavored yogurt, choose plain yogurt and add honey.

Be Mindful of Convenience Foods

Pre-packaged meals and snacks are tempting, but many are ultra-processed. If you rely on convenience foods, try to choose ones with minimal ingredients and no artificial additives.

Bringing it All Together

The NOVA classification system is a useful tool for understanding how food processing affects health. While no one needs to eat perfectly, being aware of how different foods fit into this framework can help you make better choices. Focus on whole and minimally processed foods when possible, and limit ultra-processed options to occasional treats. Small changes can add up over time, leading to better energy, digestion, and overall well-being.

https://www.bmj.com/content/384/bmj-2023-077310

https://harvardpublichealth.org/policy-practice/processed-foods-make-us-sick-its-time-for-government-action/

https://www.houstonpublicmedia.org/npr/2023/05/25/1178163270/what-we-know-about-the-health-risks-of-ultra-processed-foods/

https://www.cambridge.org/core/journals/public-health-nutrition/article/nutrition-and-health-the-issue-is-not-food-nor-nutrients-so-much-as-processing/0C514FC9DB264538F83D5D34A81BB10A#

https://diabetesjournals.org/care/article/46/7/1335/148548/Ultra-Processed-Food-Consumption-and-Risk-of-Type

 

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