The Complete Guide to Ultra-Processed Foods

Ultra-processed foods (UPFs) make up nearly 60% of the calories consumed in the average American diet. But what exactly qualifies as 'ultra-processed,' and why should you care? Let's dive into the science.

The NOVA Classification System

The NOVA system, developed by researchers at the University of São Paulo, categorizes foods into four groups based on the extent and purpose of processing:

**Group 1: Unprocessed or minimally processed foods** — Fresh fruits, vegetables, eggs, meat, milk, grains, legumes, nuts, and seeds.

**Group 2: Processed culinary ingredients** — Oils, butter, sugar, salt, and flour used in cooking.

**Group 3: Processed foods** — Canned vegetables, cheese, freshly made bread, cured meats.

**Group 4: Ultra-processed foods** — Industrial formulations made mostly from substances derived from foods, with little if any intact food.

Identifying Ultra-Processed Foods

UPFs typically contain ingredients you wouldn't find in a home kitchen: high-fructose corn syrup, hydrogenated oils, protein isolates, emulsifiers, humectants, flavor enhancers, and colors. If the ingredient list includes items you can't pronounce or wouldn't cook with at home, it's likely ultra-processed.

Health Implications

A growing body of research links UPF consumption to obesity, type 2 diabetes, cardiovascular disease, depression, and certain cancers. The NOVA study and subsequent research suggest these associations persist even when controlling for nutrient content, suggesting something about the processing itself may be harmful.

Using Goodie AI to Navigate UPFs

When you scan a product with Goodie AI, we analyze not just the nutrients but the overall formulation. Our scoring system takes into account the degree of processing, helping you quickly identify which products might be worth limiting in your diet.