Understanding NOVA Food Classification

The NOVA system classifies foods into four groups based on the extent of their processing. Learn what each group means and why it matters for your health.

Published May 1, 2024

What Is the NOVA Classification?

NOVA is a food classification system developed by researchers at the University of São Paulo, led by Carlos Monteiro. It organizes foods into four groups based on the extent and purpose of processing, not their nutritional composition. The NOVA framework was first published in 2010 and has since been adopted in nutrition research worldwide, cited in the 2019 EAT-Lancet report on healthy and sustainable diets, and referenced in several national dietary guidelines. Unlike nutrient-based systems (calories, fat, sugar), NOVA focuses on how food is made, which research increasingly shows is as important as what it contains.

The Four NOVA Groups

NOVA Group 1 — Unprocessed or minimally processed foods: Natural foods that have only been cleaned, dried, chilled, frozen, pasteurized, fermented naturally, or similar. Examples: fresh fruits and vegetables, plain meat and fish, eggs, whole grains, plain pasta, unsweetened yogurt, coffee, tea. Group 2 — Processed culinary ingredients: Substances extracted or derived from Group 1 foods and used in cooking. Examples: oils, butter, salt, flour, sugar, vinegar, cornstarch. Group 3 — Processed foods: Foods made by adding salt, sugar, oil, or other Group 2 substances to Group 1 foods. Examples: canned fish, cured meats, artisanal cheeses, freshly-made bread. Group 4 — Ultra-processed foods: Industrial formulations using substances not typically found in home kitchens, often containing additives to enhance palatability, extend shelf life, or improve appearance. Examples: soft drinks, packaged snacks, instant noodles, reconstituted meat products, breakfast cereals, commercial bread.

Health Implications of Ultra-Processed Foods

Research into ultra-processed foods (NOVA Group 4) has grown rapidly since 2010, with consistent findings: higher intake is associated with obesity, type 2 diabetes, cardiovascular disease, depression, cancer, and all-cause mortality. A 2019 JAMA study found that a 10% increase in ultra-processed food consumption was associated with a 14% higher risk of all-cause mortality. A 2024 BMJ meta-analysis of 45 studies found ultra-processed food linked to 32 adverse health outcomes. The mechanisms are under study — hypotheses include displacement of nutritious foods, effects of specific additives, disruption of normal eating-pace signals, and direct effects of certain emulsifiers on the gut microbiome.

How to Use NOVA in Practical Shopping

The NOVA framework is most useful as a decision heuristic: choose foods from Groups 1 and 3 most of the time and minimize Group 4. In practice: cook from whole ingredients when possible; choose fresh or frozen vegetables over canned with additives; select plain yogurt over flavored; buy minimally processed meats (fresh cuts) over processed (hot dogs, sausages); choose bread with short ingredient lists; read ingredient lists — if you see substances you wouldn't use at home (carrageenan, carboxymethylcellulose, polysorbate 80), it's likely Group 4. The Avo Scanner applies a NOVA classification to every scanned product as part of its health score.

Frequently Asked Questions

Is ultra-processed food the same as junk food?

Not exactly. Many obvious junk foods (chips, candy, soda) are ultra-processed (NOVA Group 4), but so are many foods not typically considered junk food: commercial bread, flavored yogurts, many breakfast cereals, plant-based meat alternatives, packaged soups, and protein bars. Conversely, some foods that seem unhealthy (like cured salami or cheese) are NOVA Group 3 processed foods, not ultra-processed.

Is all processing bad?

No. Processing is on a spectrum, and much of it is beneficial or neutral. Pasteurization eliminates pathogens. Fermentation creates beneficial probiotics. Freezing preserves nutrients. Canning makes shelf-stable nutritious foods accessible. The NOVA framework doesn't condemn all processing — it specifically identifies ultra-processing (NOVA Group 4) as the concern, characterized by industrial processes and additives designed to create hyper-palatable, shelf-stable products.

Can a food with good nutrition still be ultra-processed?

Yes. This is one of the key insights of NOVA. A breakfast cereal might be fortified with 15 vitamins and minerals and have excellent %DV figures, but if it's made through industrial processes with multiple additives and lacks any whole-food ingredients, it's NOVA Group 4. Research suggests that the ultra-processing itself may cause harm independently of the nutrition profile, possibly through effects on eating pace, gut microbiome, or specific chemical additives.

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