Sophie Brünke

October 16, 2026, 11:35 am | Read time: 6 minutes

When Is a Food Considered Highly Processed?

Globally, more and more highly processed products are being consumed–in Germany, these products account for 39 percent of daily energy intake.¹ However, there is still no uniform definition of when a food is considered “highly processed.” Various systems attempt to classify foods based on their degree of processing. The most common is the NOVA system, which originates from Brazil.²

This tiered system divides foods into four groups based on their degree of processing. The classification is used in many nutritional studies to examine the relationship between highly processed foods and health.

• Group 1: Unprocessed or minimally processed foods
  • The basis of everyday nutrition
  • Natural products such as fruits, vegetables, legumes, eggs, milk, or fish that are either not processed or only slightly processed (e.g., by cutting, freezing, or heating).
• Group 2: Processed ingredients
  • Ingredients like oils, butter, sugar, salt.
  • Ingredients for foods from Group 1 to alter their shelf life, taste, and texture.
  • Made from foods in Group 1, e.g., by pressing, refining, or milling.
• Group 3: Processed foods
  • Foods like freshly baked bread, aged cheese, or canned vegetables and fish.
  • Usually consist of three to four ingredients (a combination of foods from Groups 1 and 2).
  • Made using traditional methods such as cooking, fermentation, or preservation (e.g., smoking, curing, pickling in brine).
• Group 4: Highly processed foods
  • Industrially produced products made from isolated nutrient components and typical additives (e.g., flavors, emulsifiers, colorings) using technologically complex processes (such as extrusion or fractionation).
  • Intended to be durable, ready-to-eat, flavorful, and profitable.
  • e.g., ready meals, soft drinks, sweets, instant products, processed meats.

Also interesting: Do highly processed foods promote depression?

The Weaknesses of This Classification

In Brazil, national dietary recommendations are based on the NOVA system. Group 4 should ideally be completely avoided, and Group 3 should be limited. The problem I see here is that some foods must be processed to be palatable and digestible. Some foods, like legumes or potatoes, are simply inedible or even toxic when raw. In some cases, processing even unlocks valuable nutrients, such as the bioavailability of the antioxidant lycopene being higher in cooked tomatoes than in fresh ones.

There are further criticisms of the system in the scientific community. Institutions such as the Max Rubner Institute (MRI) and the German Nutrition Society (DGE) point out that the classification by degree of processing currently does not provide a scientifically sound basis for adequately assessing the health quality of foods.^3,4 For one, NOVA primarily evaluates foods based on the purpose of processing, the place of production, and the use of certain ingredients or additives. However, nutrient content or specific recipes are not considered criteria in the evaluation. Additionally, there are no fixed maximum amounts for sugar, fat, salt, or additives.

This results in several paradoxes; here are some examples:

• While homemade applesauce is considered minimally processed (Group 1), industrially produced applesauce falls into Group 3 or 4.
• Sugar-rich honey is placed in Group 2, while a low-sugar granola bar is in Group 4.
• To add to the confusion: Soy milk might carry the Nutri-Score A but would still be assigned to Group 4.

For these reasons, many foods (unjustly, in my opinion) find their place in Group 4. These include:

• Infant formula
• Gluten-free products
• Protein powders
• Plant-based milk alternatives, e.g., oat milk
• Plant-based meat alternatives, e.g., soy granules
• Packaged whole grain bread
• Whole grain wraps
• Frozen vegetable dishes
• Reduced-sugar jam

More on the topic

Nutrition Expert Explains How the Portfolio Diet Works – and Who it is Suitable for

Highly Processed Foods The Fatal Impact of Processed Foods on Children’s Fitness

Not All Highly Processed Foods Are Harmful

The list already suggests that not every food rightfully ends up in the restricted zone (aka Group 4). Even packaged whole grain bread or wraps (Group 4) can provide valuable fiber and minerals–just like bread from a bakery (Group 3) or homemade bread (Group 2). The same applies to special diets. I wouldn’t advise anyone with gluten intolerance or even celiac disease to bake conventional bread themselves rather than buying gluten-free bread. Or consider soy granules: They consist of just one ingredient (namely soy) and provide a whopping 52 grams of protein per 100 grams, yet they end up in Group 4 due to the manufacturing process (extrusion).

Research also shows that highly processed foods can increase the risk of obesity, diabetes, or cardiovascular diseases. Cancer, mental health, and overall mortality are also associated with these foods.⁵ However, the “highly processed foods” group is very heterogeneous, as this article clearly shows. A much-discussed study in the journal “The Lancet” broke down Group 4 in more detail and gained a more nuanced picture: The increased disease risk was mainly driven by sugary soft drinks and processed meats (e.g., sausages). In contrast, the study found no increased risk for plant-based highly processed products, such as whole grain and cereal products and plant-based alternatives.⁶

What I want to emphasize is that most data come from large observational studies. This study design can show statistical correlations but cannot prove a direct cause-and-effect relationship. Factors such as lifestyle may play a role; people who consume a lot of ready-made products tend to exercise less or have an overall unhealthier lifestyle.

What to Look for When Shopping

Overall, it appears that it is not the degree of processing itself that causes health problems, but–surprise–the nutrient composition. So, you don’t have to avoid processed products with blinders on if you want to eat healthily.

Always check the nutrition table! Regardless of what advertising claims promise, this is where you find out how much protein, sugar, and fat are really in the product. A short ingredient list is often cited as a simple criterion for healthy foods. But that’s too simplistic. Better: What ingredients are in it? The further up an ingredient is listed (e.g., sugar), the more of it is in the product. You can also look at the Nutri-Score–but be careful! It only compares foods within the same group. So, it tells you what the best yogurt among all yogurts is, but not whether the yogurt is healthier than a schnitzel.

And since I’ve talked so much about packaged whole grain bread: Manufacturers often cheat by darkening bread with syrup to make it appear healthier. A look at the ingredients reveals this. And it’s helpful to know: Only if it explicitly says “whole grain” (not: hearty or similar) is it truly whole grain.