By Dr. Asyrul Izhar Bin Abu Bakar
PhD in Food Science and Technology, UPM

That old saying, "eat less processed food," keeps popping up. But what exactly is processed food? What are the definitions of ultra-processed and minimally processed foods? What effects does eating processed food have on our bodies? Nowadays, many people are unclear about what constitutes processed food and what does not.

An increasingly popular idea in recent years has been to implement a system of food coding and classification based on processing levels. One such classification method, named "NOVA," has become increasingly influential.

The NOVA system, created by a group of Brazilian academics, is a framework for classifying foods according to the level of industrial processing they undergo. It offers a holistic perspective on the current food landscape, illuminating everything from fresh vegetables to highly processed goods found in supermarkets. By reviewing the four NOVA groups and the types and purposes of the industrial processes that characterise them, you can easily grasp the distinctive qualities of ultra-processed foods and the health risks associated with their consumption. Want to get a clearer picture? Take a look at the table below, and let's dive into the NOVA classification system.

NOVA FOOD CLASSIFICATION

NOVA 1 | UNPROCESSED FOODS

In NOVA 1, the term "unprocessed foods" is used interchangeably with "natural" raw materials that are sourced from a variety of sources, including plants (e.g., fruits, leaves, seeds, tubers, roots), animals (e.g., muscles, offal, eggs, milk), fungi, algae and water.

Thus, it is evident that raw meals aren't necessarily edible; for instance, some ingredients need to be cooked to make sure they're safe to eat and fully digest.

These ingredients are considered natural or unprocessed since they can be easily transformed into tasty cuisine at home.

A minimally processed food is one that has undergone only the most minimal processing, which may include drying, crushing, grinding, fractioning, filtering, roasting, boiling, non-alcoholic fermentation, pasteurization, refrigeration, chilling, freezing, vacuum-packaging and the removal of any undesirable or inedible parts.

These procedures are put in place to make naturally occurring foods more suitable for storage, to ensure their safety, to make them edible, or to enhance their flavour. Many unprocessed or minimally processed foods are prepared and cooked as dishes or meals at home or in restaurant kitchens, often in combination with processed culinary ingredients.

NOVA 2 | PROCESSED CULINARY COMPONENTS

Group 2 of the NOVA classification includes processed culinary components. These consist of condiments such as plant oils, animal fats (like butter), sugar, syrup, honey, starch, and salt. They are made from NOVA 1 items that have Group 2 of the NOVA classification includes processed culinary components. These consist of condiments such as been extracted and refined using specific methods, including pressing, grinding, milling, and refining. Because they typically contain only one macronutrient in a highly concentrated form (often sugar or fat), these items have imbalanced nutritional values. Therefore, instead of viewing them as standalone foods, think of them as components of healthy and tasty meals you can create at home or on the go. Products in this category are typically mass- produced or made by small, artisanal businesses rather than by individual consumers. To be clear, this category does not include any items that have undergone further processing, such as hydrogenated fats (margarine) or modified starches.

NOVA 3 | PROCESSED FOODS

In NOVA 3, the term "processed foods" refers to industrially produced goods that have had salt, sugar, oil, or other ingredients (NOVA 2) added to either their natural or slightly processed state (NOVA 1) in order to maintain or enhance their flavour. They are considered variations of the original foods and are made directly from those foods. Typically, they are eaten alongside or as an accompaniment to dishes that feature natural or less processed ingredients. Simply put, most processed foods require only two or three ingredients. Examples include freshly made cheese, canned vegetables, fruits in syrup, and dried or canned fish.

NOVA 4 | ULTRA PROCESSED FOODS

The term "ultra-processed foods" (UPFS) refers to formulations of ingredients, primarily for exclusive industrial use, that result from a series of industrial processes, many of which require sophisticated equipment and technology. Common ingredients found in ultra-processed foods include sugar, protein, and oil derivatives (such as high-fructose corn syrup, maltodextrin, protein isolates, and hydrogenated oil), as well as cosmetic additives (such as colours, flavours, emulsifiers, thickeners, and artificial sweeteners) that are added to make the final product more appealing. UPFS include breakfast cereals, savoury snacks, reconstituted meat products, frankfurters, pre-packaged frozen dishes, soft drinks with or without sugar, distilled alcoholic beverages, and vitamin supplements. The ultimate goal of ultra-processing is to create branded, long-lasting, easily consumable, aesthetically pleasing, and monetarily lucrative food products that can replace all other food groups. Ultra-processed food items are often heavily advertised and come in visually appealing packaging.

A growing number of studies are examining the correlation between food processing levels and health effects using the NOVA classification. Epidemiological research has linked the consumption of ultra-processed foods (UPFS) to obesity, heart disease, high blood pressure, metabolic syndrome, depression, and cancer. Additionally, the consumption of UPFS could elevate cortisol levels, resembling chronic stress, which can directly affect the function of the hippocampus and frontal lobes, thereby impacting memory and executive function performance. When it comes to protecting one's health, this is the group of foods to avoid and eliminate from one's diet. By consuming ultra-processed foods, we make less room in our diets for healthier options, which typically have high levels of saturated fat, salt, and sugar. Concerns about potential adverse health consequences have also been raised regarding the additives included in certain foods.

It is important to note that the NOVA method isn't solely about rules and restrictions or cutting out foods. It's about being mindful and balanced. Make fresh, healthy foods a top priority, be conscious of how you consume processed foods, and reduce your intake of ultra-processed options. By learning about these categories, you can make better, more balanced food choices. As the saying goes, "Prevention is better than cure."

Source: Health Expert Magazine 2024 | Issue 02

Date of Input: 10/07/2025 | Updated: 11/07/2025 | nur_jasni