According to Superior Health Council dietary guidelines, we should favour minimally processed or unprocessed foods. Consumers also tend to automatically associate the words ‘raw’, ‘natural’ and ‘additive-free’ with healthy food. Yet processed foods aren’t always detrimental to our health. A clear distinction between unprocessed, processed and ultra-processed foods is essential to prevent misunderstandings and erroneous conclusions.

Consumers are increasingly concerned about the health impacts of food. Various classification systems have been developed to understand the effects of different forms of food processing on nutritional quality and health. Such systems categorise foods based on the degree of processing, number of ingredients and the presence of certain additives – rather than their nutritional value.

The importance of unambiguous definitions

One of the biggest challenges in the debate is the lack of clear definitions for processed and ultra-processed foods. Different organisations use different criteria. This can confuse consumers, as well as cause unnecessary concern about the health effects of certain products.

The NOVA classification as a globally used standard

The NOVA classification system is one of the most commonly used methods for categorising food based on the degree of processing. This system looks at all forms of food processing – physical, chemical and biological – that take place from the first moment a food product is taken from nature until the moment it is consumed.

In the NOVA classification, food is divided into four groups:

Group 1: Unprocessed or minimally processed foods

These are products that remain virtually unchanged after harvesting or slaughter. Examples include: fresh fruit, vegetables, meat, fish and eggs. Included in this category are products that have undergone minimal processing – such as washing, peeling, cutting, freezing, drying, roasting, fermenting or pasteurising – prior to being packaged.

Group 2: Processed culinary ingredients

This refers to food ingredients from unprocessed foods that have undergone processing methods like refining, pressing, grinding and drying. This category includes products such as oil, butter, sugar and salt.

Group 3: Processed foods

Processed foods are made up of various ingredients from the first two group categories. These foods usually contain a limited number of ingredients that have undergone a processing method such as cooking. Typical examples of processed food products are cheese, salted or smoked meat, unpackaged fresh bread or canned vegetables.

Group 4: Ultra-processed foods

This category includes products that have been manufactured using industrial processes. They often contain five or more ingredients. The original food from group 1 is no longer present or only present to a limited degree. They also often contain additives such as colourings or flavourings. Examples of ultra-processed products are soft drinks, sauces, biscuits, crisps, ready-made meat, certain meat substitutes and some ready-made meals.

Does ultra-processed always mean unhealthy?

Ultra-processed foods are regularly linked to an increased risk of obesity, type 2 diabetes, cardiovascular disease and certain types of cancer. A common misconception, however, is that ultra-processed food is by definition unhealthy. Classifying a product as ultra-processed has nothing to do with its nutritional value or the added value it offers certain consumers. Lactose-free milk, for example, is also classified as an ultra-processed food.

Frozen fish: a healthy and sustainable choice

One excellent example of a minimally processed food product in the first NOVA category is frozen fish. Pittman Seafoods also uses IQF (Individually Quick Frozen) technology, in which fish is frozen rapidly and individually. This method prevents the formation of large ice crystals and preserves the molecular structure of the fish (see also our blog: ‘The man who invented frozen fish and seafood’). This preserves the shape, colour, smell, taste and nutritional value of the fish after defrosting.

Since this technology makes it possible to freeze fish in individual portions, consumers can use exactly the amount they need. The rest can simply be put back in the freezer. This also means less waste and a reduction in the waste mountain. This makes frozen fish not only a healthy choice, but a sustainable and user-friendly one, too.