A shopper's guide to processed foods
Why Do Processed Foods Get a Bad Rap?
- Well-meaning advice goes wrong. Advice such as "eat whole foods" and "prepare your own food" can feel too general and overwhelming.
- Rules are easy, nuance is hard. Conversations with healthcare providers and information found online often lack important nuance. It's easy to say "only shop the perimeter of the store" or "don't eat anything in a box or can," but more context is needed.
- Lack of standardized definitions. While progress is being made, there is not a widely accepted definition of processed foods.
Benefits of Processed Foods
- Convenience
- Shelf Life
- Food Safety
- Nutritional Value
- Accessibility
- Affordability
The NOVA Food Classification System
The NOVA system categorizes foods based on the extent and purpose of their processing. Developed by nutrition and health experts, it serves as a tool to evaluate food processing and its impact on public health.
Benefits of the NOVA System
- Emphasizes the quality of the foods we eat.
- Caters to individual needs and preferences.
- Promotes balance by allowing for a wide range of foods.
NOVA Category 1: Unprocessed or Minimally Processed Foods
Natural foods are obtained directly from plants or animals and do not undergo any alteration following their removal from nature.
Minimally processed foods are natural foods that have been cleaned, portioned, ground, dried, fermented, pasteurized, cooled, frozen, or otherwise processed in ways that do not add oils, fats, sugar, salt, or other substances.
NOVA Category 2: Oils, Fats, Salt and Sugar
Also known as processed culinary ingredients, these products are extracted from natural foods or from nature through processes such as pressing, grinding, crushing, pulverizing, and refining. They are typically used to season and cook foods.
NOVA Category 3: Processed Foods
Processed foods are created by combining Category 2 ingredients, such as salt, sugar, or oil, with Category 1 foods. Most processed foods contain only a few ingredients and are intended to preserve or enhance the original food.
NOVA Category 4: Ultra-Processed Foods
Ultra-processed foods are industrial formulations made primarily from substances extracted from foods, derived from food constituents, or synthesized in laboratories. They often contain additives designed to improve taste, texture, appearance, or shelf life.
Concerns About Ultra-Processed Foods (UPFs)
- Many UPFs contain nutrients of concern, including added sugars, saturated fat, sodium, and refined carbohydrates.
- Consumption of UPFs has been associated with an increased