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