Carlos Augusto Monteiro and a group of researchers at the University of São Paulo, Brazil, developed the Nova Classification system in 2009. But what is the Nova Classification system? How does it work? And is it superior to our current system of food labelling in UK supermarkets? In this article, we break down the key concepts of the Nova Classification system.
What is the Nova Classification system?
The Nova Classification system organizes foods into different categories based on the extent to which they have been processed. The four groups in the system are:
Group 1: Unprocessed or Minimally Processed Foods
This group contains the key building blocks of a healthy diet, including fruits, vegetables, legumes, nuts, and meats.
Foods in this group can be minimally processed by freezing, pasteurisation or fermentation as these methods preserve the natural state of the food.
Group 2: Culinary Ingredients
This group consists of basic ingredients derived from foods in group 1 such as salt, table sugar, spices, and honey.
Foods in this group tend to be used during the cooking process, and typically serve the purpose of adding flavour and aiding preservation of foods.
Group 3: Processed Foods
This group combines items from group 1 and group 2 into common foods normally eaten in a traditional diet such as bread, cheese, canned fish, and pasta.
It should be possible to make most if not all foods in this group in a well-stocked kitchen with a little know how.
Group 4: Ultra-Processed Foods (UPFs)
This group consists of highly industrialized formulated products, which often bear little resemblance to their ingredients. For example, instant noodles, soft drinks, crisps/potato chips, cookies, and sugary breakfast cereals, are all Ultra-Processed Foods.
Does a food have more than 5 ingredients? Moreover, does it contains emulsifiers, added colourings and flavourings? If yes, it’s probably Ultra-Processed Food, and it belongs in group 5.
Why was the Nova Classification system developed?
There are four main aims of the Nova Classification system
- To categorize food based on processing, not nutrients
People traditionally analyse the healthiness of a food product by looking at information about nutrients on its label. If a food is high in fat for example, this is a sign that it is unhealthy. If a food has high amounts of protein, it is a sign that it is a healthy choice. However, focusing only on individual nutrients ignores complex interactions that may occur between components. The Nova Classification system allows us to look at the big picture: how much has a food been processed, and for what purpose?
- To highlight the distinction between “ultra-processed” foods and others
The Nova Classification system emphasizes that food products in group 4 are radically different from those in the other groups. Food products in group 4 are highly formulated in order to be cheap to produce, delicious and convenient. However, they have been linked to a number of health problems like obesity, heart disease and diabetes. Separating Ultra-Processed Foods into their own group helps raise awareness about these potential health concerns, and helps people make better choices about their diet.
- To provide a simple and accessible framework for public health
The Nova Classification system was designed to be simple and easy for members of the public to understand. Therefore, the media, doctors, and teachers can more easily educate the public about the risks of eating a diet rich in Ultra-Processed Foods. Consequently, it’s much easier for a person to decide the extent to which a food has been processed when they are in the supermarket rather than trying to count calories.
- To inform dietary guidelines and policies
The Nova Classification system is a useful tool which governments can use to inform dietary policy. For example, in Brazil in 2014, government guidelines directly referenced Nova and recommended the limiting of Ultra-Processed Foods. Furthermore, In Chile in 2016, Nova inspired a new labelling law, which categorised foods based on their processing. Moreover, globally, the World Health Organization recognises Nova as a useful tool for understanding the impact of processed foods on diets.
How can I check which Nova group a food or drink falls into?
Below is a quick reference list to see which group different foods fall into:
Group 1: Unprocessed or Minimally Processed Foods:
- Fruits (apples, bananas, berries)
- Vegetables (broccoli, carrots, tomatoes)
- Legumes (beans, lentils, peas)
- Nuts and seeds (almonds, walnuts, sunflower seeds)
- Eggs
- Milk
- Unprocessed meats (chicken breast, fish fillet)
- Whole grains (brown rice, quinoa)
Group 2: Processed Culinary Ingredients:
- Olive oil
- Butter
- Sugar
- Salt
- Spices (pepper, cumin, turmeric)
- Vinegar
- Honey
- Vegetable oil
- Dried herbs
- Frozen fruits and vegetables (without added sugars or sauces)
Group 3: Processed Foods:
- Canned tuna in water
- Cheese
- Yogurt (unsweetened)
- Canned beans (without added sugars or sauces)
- Frozen fish fillets (without added breading)
- Whole-wheat bread
- Cooked meats (chicken breast, fish fillet)
- Roasted nuts and seeds
- Canned chickpeas (without added sugars or sauces)
- Homemade soups (with whole ingredients)
Group 4: Ultra-processed Foods:
- Potato chips
- Sweetened breakfast cereals
- Cookies
- Cakes
- Pastries
- Candy
- Chocolate bars
- Instant noodles and ramen
- Processed meats (hot dogs, sausages, salami, luncheon meats)
- Flavoured yoghurt
- Frozen pizzas
- Pre-made pasta dishes
- Microwaveable meals
- Soft drinks
- Energy drinks and sports drinks
- Fruit juices
- Instant desserts
- Instant mashed potatoes and other dehydrated foods
- Packaged dips and spreads
- Non-dairy creamers
Summary
In summary, the Nova Classification system makes it much simpler to understand a food and its impact on your health based on the amount that it has been processed. If a food has been produced in a factory and is highly refined, it is an Ultra-Processed Food, and it’s likely to have negative consequences for your health.
I recommend Open Food Facts – it’s a fantastic tool that not only shows which Nova group a food falls into but also its impact on the environment.
Another recommendation is this Food and Agriculture Organization of the United Nations article, which was written by Carlos Augusto Monteiro, Geoffrey Cannon, Mark Lawrence, Maria Laura da Costa Louzada, and Priscila Pereira Machado.
In addition, I also recommend these articles on this website, which explain what is Ultra-Processed Food, and the top 6 UPF ingredients to avoid.