In a world where nutrition has become a fundamental concern for public health, the NOVA system emerges as a revolutionary tool that transforms our understanding of the foods we consume daily. This classification, developed by nutrition experts, helps us identify the degree of processing in food products and their potential impacts on our health.
What is the NOVA System and Why is it Important?
The NOVA food classification system was developed in 2010 by researchers at the School of Public Health at the University of São Paulo, Brazil, in response to the growing industrialization of our food chain. Unlike other nutritional classification systems that primarily focus on specific nutrients, the NOVA system adopts an innovative approach by classifying foods according to their degree of industrial processing.
In a context where the food industry has evolved at a rapid pace, we need new ways to understand what we eat. The NOVA classification of food provides precisely that: a clear and coherent methodology that allows consumers to make more informed decisions about their diet.
The importance of this system lies in its ability to relate food processing to health outcomes. Various scientific studies have established significant correlations between the consumption of ultra-processed foods (as we will see later in the NOVA classification) and increased risk of chronic diseases such as obesity, type 2 diabetes, cardiovascular diseases, and even some types of cancer.
The 4 Groups of the NOVA Classification of Food
The NOVA system structures foods into four distinct groups, organized according to their level of processing. This NOVA food classification system provides a clear conceptual framework that helps us better understand the nature of our modern diet.
Group 1 – Unprocessed or Minimally Processed Foods
The first level of the NOVA food system comprises those products that are in their most natural state or with minimal processing. These include:
- Fresh, refrigerated, or frozen fruits and vegetables
- Legumes and whole grains
- Fresh, refrigerated, or frozen meats
- Fresh or frozen fish and seafood
- Eggs
- Fresh or pasteurized milk
- Fresh or dried herbs and spices
- Unsalted nuts
- Coffee beans or ground coffee, tea, and infusions (without additives)
- Drinking water
The minimal processing that these foods may undergo includes processes such as cleaning, peeling, chopping, filtering, roasting, boiling, pasteurization, refrigeration, freezing, drying, vacuum packaging, or non-alcoholic fermentation. These processes do not add substances such as salt, sugar, oils, or fats to the original product.
The fundamental characteristic of Group 1 foods in the NOVA classification is that they retain most of their original nutritional properties, although some processes may reduce specific nutrients.
Group 2 – Processed Culinary Ingredients
The second group of the NOVA classification of food processing includes substances obtained directly from Group 1 foods or from nature through processes such as pressing, refining, grinding, or milling. These products are rarely consumed alone but are used to prepare, season, and cook Group 1 foods. This category includes:
- Vegetable oils (olive, sunflower, etc.)
- Butter and lard
- Sugar and honey
- Salt
- Processed aromatic herbs and spices
- Vinegars
- Starches extracted from corn or other plants
These processed culinary ingredients are characterized by being used in small quantities as a complement to Group 1 foods, adding flavor and palatability to culinary preparations. Within the NOVA food system, these products occupy an intermediate place, being necessary for traditional cooking but recommended for moderate use.
Group 3 – Processed Foods
The third level of the NOVA classification comprises products made by adding Group 2 ingredients (such as salt, sugar, or oil) to Group 1 foods. Processed foods typically contain between two and five ingredients and are recognizable as modified versions of the original food. This category includes:
- Canned fruits, legumes, and vegetables
- Canned fish (such as tuna or sardines in oil)
- Smoked or cured meats (ham, bacon)
- Traditional cheeses
- Freshly baked breads (made with flour, water, salt, and yeast)
- Fruits in syrup
- Salted or sweetened nuts
- Fermented beverages such as beer, wine, and cider
The processes used for these foods include non-alcoholic fermentation, smoking, salting, brining, and canning. According to the NOVA food classification system, Group 3 products are designed to increase the durability of Group 1 foods and make them more palatable.
Group 4 – Ultra-processed Foods and Beverages
The fourth and final group of the NOVA classification of food processing, and perhaps the most controversial, consists of industrial formulations made primarily from substances derived from foods or other organic sources. These products typically contain little or no whole food from Group 1 and typically include five or more ingredients (often many more). Among them are:
- Soft drinks, energy drinks, and industrial juices
- Packaged sweet or savory snacks
- Cookies, cakes, and industrial pastries
- Sweetened breakfast cereals
- Energy or “health” bars
- Instant soups, noodles, and desserts
- Reconstituted meats (nuggets, sausages, processed hamburgers)
- Pre-cooked or ready-to-heat meals
- “Diet” products to replace meals
- Commercial sauces and dressings
Ultra-processed foods often contain additives such as colorings, flavor enhancers, emulsifiers, sweeteners, and other compounds designed to make the product hyper-palatable. According to the NOVA diet classification system, these products are designed to be convenient, accessible, and highly profitable for their manufacturers, but often lack adequate nutritional value.
Impact of the NOVA System on Understanding Modern Nutrition
The NOVA system has significantly transformed our understanding of modern nutrition, overcoming the traditional approach focused on individual nutrients to adopt a more holistic view that considers food processing as a determining factor in health.
Scientific Evidence Supporting the NOVA System
The validity of the NOVA food system is supported by a growing body of scientific evidence. Studies conducted in various countries have established significant correlations between the consumption of ultra-processed foods (Group 4 of the NOVA classification) and health problems:
- A 10% increase in the proportion of ultra-processed foods in the diet is associated with a 12% increase in the risk of developing certain types of cancer.
- Consumption of four or more daily servings of ultra-processed foods is related to a 62% increase in the risk of all-cause mortality.
- Various investigations have linked high consumption of ultra-processed products with a higher incidence of obesity, type 2 diabetes, hypertension, and dyslipidemia.
These findings are particularly concerning considering that the consumption of ultra-processed foods has tripled between 1990 and 2010 in many countries and continues to increase.
NOVA System vs. Other Nutritional Classification Systems
Unlike other classification systems such as Nutri-Score or nutritional traffic lights, which primarily evaluate nutritional composition (calories, fats, sugars, etc.), the NOVA classification of food focuses on the degree and nature of processing. This perspective complements traditional approaches, providing an additional dimension to evaluate food quality.
For example, two products with similar nutritional profiles may belong to different categories of the NOVA food processing classification system. Natural yogurt (Group 1) and flavored yogurt with artificial sweeteners (Group 4) could have similar caloric and macronutrient contents but very different implications for health due to their level of processing and the presence of additives.
Practical Application of the NOVA System in Daily Diet
Understanding the NOVA system is only the first step; applying it in our daily food decisions is where it can really make a difference in our health.
Recommendations Based on the NOVA Classification
The nutrition experts who developed the NOVA food system propose the following recommendations for healthy eating:
- Prioritize Group 1 foods: Base our diet on unprocessed or minimally processed foods, especially of plant origin.
- Use Group 2 ingredients moderately: Use oils, salt, and sugars as culinary complements, not as the basis of nutrition.
- Limit Group 3 foods: Consume processed foods in moderate amounts and preferably as part of dishes prepared with a predominance of Group 1 foods.
- Avoid or minimize consumption of Group 4 products: Reduce ultra-processed foods as much as possible, identified as the most problematic according to the NOVA classification of food processing.
How to Identify the Degree of Processing in the Supermarket
Applying the NOVA food classification system during our shopping can be relatively simple if we follow these guidelines:
- Review the list of ingredients: The longer and more complex the list, the more likely it is to be an ultra-processed product (Group 4).
- Identify “suspicious” ingredients: The presence of additives, colorings, flavor enhancers, or ingredients with complex chemical names usually indicates high processing.
- Evaluate the naturalness of the product: Ask yourself if the product looks like something you could prepare at home. If the answer is negative, it probably belongs to Group 4 of the NOVA classification.
- Use support applications: Tools like “Avoid Additive” can help identify problematic additives in food products.
The Most Consumed Ultra-processed Foods According to the NOVA System
Among the most globally consumed ultra-processed foods, according to studies based on the NOVA food system, are:
- Processed meats (17%): Sausages, industrial hamburgers, nuggets, highly processed cold cuts, and reconstituted meats.
- Sugary drinks (14%): Soft drinks, energy drinks, industrial juices, and sweetened beverages or those with artificial sweeteners.
- Industrial pastries and snacks (13%): Cookies, industrial cakes, pastries, and various types of both sweet and savory snacks.
- Pre-cooked dishes (10%): Ready-to-heat meals, instant soups and noodles, and other industrially prepared dishes.
- Ultra-processed dairy products (9%): Industrial dairy desserts, commercial milkshakes, and yogurts with multiple additives.
This consumption pattern is particularly concerning considering the evidence that relates these products to various health problems, according to the NOVA diet classification system.
The NOVA System and Public Health Policies
The NOVA classification of food processing has begun to influence public health policies in various countries, providing a basis for initiatives aimed at improving the quality of population nutrition.
Implementation in National Food Guidelines
Several countries have incorporated concepts from the NOVA system into their official food guidelines:
- Brazil pioneered this approach, basing its 2014 national food guidelines primarily on the NOVA classification, explicitly recommending limiting the consumption of ultra-processed foods.
- Uruguay, Ecuador, Peru, and other Latin American countries have followed a similar path, adopting recommendations based on the degree of food processing.
- Canada, in its 2019 food guide, included warnings about highly processed products, influenced by the principles of the NOVA food classification system.
Warning Labeling and Regulation of Ultra-processed Foods
The implications of the NOVA classification of ultra-processed foods have led some countries to implement specific warning labels for ultra-processed products:
- Chile implemented a front-of-package labeling system with black octagons that warn about high content of calories, sugars, sodium, or saturated fats, primarily affecting Group 4 products.
- Mexico adopted a similar system in 2020, with clear warnings on the packaging of ultra-processed products.
- Several countries are considering special taxes on sugary drinks and other ultra-processed foods, based in part on the evidence associated with the NOVA food processing classification system.
Criticisms and Limitations of the NOVA System
Like any nutritional classification tool, the NOVA system is not exempt from criticisms and limitations that deserve to be considered for a complete understanding.
Food Industry Perspectives
Some sectors of the food industry have criticized the NOVA food system arguing that:
- The categorization is too simplistic and does not adequately consider technological innovations that can improve the nutritional profile of processed foods.
- Not all food additives are harmful; many are safe and fulfill important preservation and food safety functions.
- Some Group 4 foods may be fortified with essential nutrients and contribute positively to the nutritional intake of specific populations.
Scientific and Practical Considerations
From a scientific and practical perspective, some limitations of the NOVA food classification system include:
- The difficulty in classifying certain products that could be situated between categories, such as some industrial artisanal breads or yogurts with minimal additives.
- Socioeconomic considerations, as less processed foods may be more expensive or require more preparation time, which poses accessibility challenges.
- The variability in nutritional quality within each group, especially in Group 4, where some products may be less problematic than others.
Despite these limitations, most public health experts agree that the NOVA classification of food processing provides a valuable framework for understanding the impacts of industrial processing on nutritional quality.
Future and Evolution of the NOVA System
The NOVA system continues to evolve as new research sheds light on the relationship between food processing and human health.
Emerging Research and System Refinement
Researchers continue to study and refine the NOVA food system to address some of its limitations:
- More detailed sub-classifications are being developed within each group to better capture differences between products.
- New studies are investigating the specific mechanisms by which different types of processing may affect health.
- Interactions between the degree of processing and specific nutritional factors, such as energy density and nutrient bioavailability, are being explored.
Integration with Other Nutritional Classification Systems
The future will likely see greater integration of the NOVA classification of food with other nutritional approaches:
- Hybrid systems that consider both the degree of processing and the specific nutritional profile.
- Digital tools that help consumers evaluate foods from multiple dimensions, including the NOVA classification, environmental impact, and nutritional value.
- Personalized approaches that adapt recommendations based on the NOVA food classification system to individual needs and specific cultural contexts.
The Importance of the NOVA System in Conscious Eating
The NOVA system represents a revolutionary paradigm in our understanding of modern nutrition. By focusing attention on the degree of industrial processing, beyond the simple nutrient content, this system provides us with a powerful tool to navigate today’s complex food landscape.
Growing scientific evidence supports the fundamental premise of the NOVA food system: high consumption of ultra-processed products is associated with various health problems, while diets predominantly based on unprocessed or minimally processed foods are related to better health outcomes.
For the average consumer, the application of the NOVA classification of food processing translates into a practical and simple rule: prioritize real foods, cook more at home using fresh ingredients, and limit consumption of industrial products with long lists of ingredients.
In a world where the food supply is increasingly complex and confusing, the NOVA food classification system reminds us of the wisdom of ancestral culinary traditions, which for millennia were based on whole foods prepared at home, long before the era of ultra-processed foods.
Adopting the principles of the NOVA system does not necessarily imply completely abandoning the advances of modern food technology, but rather using them consciously and in balance, always prioritizing our health and long-term well-being.
Ultimately, the NOVA system invites us to reflect on our relationship with food and to make more informed decisions every time we eat, cook, or buy food, recognizing that these everyday choices have a profound impact on our present and future health.