什麼是「健康光環」？食品真相解密
在琳瑯滿目的食品市場中，我們常被一些標籤或詞彙所吸引，例如「低脂」「有機」「天然」。這種因為一個正面特徵，而對整個產品產生過度美化的心理偏差，就是所謂的健康光環效應。
你知道嗎？其實：
低脂 ≠ 健康，可能含大量糖。
無麩質 ≠ 營養，只是替換成分。
天然有機 ≠ 無添加，仍可能過度加工。
流行營養字眼，背後的陷阱
2025 年，最流行的健康光環是「高蛋白」。
你幾乎可以在所有食品裡找到標榜蛋白質的版本：優格、麥片棒、甚至飲用水。但許多產品其實糖分極高，只是藉由「蛋白質」包裝成健康選擇。
但其實，高蛋白≠無負擔，仍可能添加糖。
99% 無脂肪≠ 無熱量，常暗藏碳水或甜味劑。
拆解食品標籤的正確方式
我們生活在一個資訊過載的時代，總能讓人誤以為買到的就是健康。但事實上，真正的答案往往藏在營養標示的背面。
特別注意以下幾點：
- 看營養表：每 100g 的糖含量是關鍵。
- 注意替代成分：標示「去掉某物」時，往往加了其他替代物（澱粉衍伸物或甜味劑）。
- 適度攝取：脂肪、碳水並非絕對壞，均衡才是重點！
JERF 3 步驟，更聰明的飲食哲學
在琳瑯滿目的選擇裡，要如何維持聰明的選擇？
健身教練 Sam Wood 提出 JERF（Just Eat Real Food）是一個既簡單又實用的原則：少被行銷口號牽著走，多回歸天然真食物。
JERF 3步驟：
- 多買新鮮蔬果、全食物。
- 先逛超市外圍（生鮮區），再進入加工區。
- 帶著食譜清單去採買，避免被包裝誘惑。
JERF 並不是嚴苛的飲食規範，而是一種心態的調整：學會選擇簡單、完整且接近原型的食物，讓飲食成為支持身心平衡的日常習慣，而不是一場對抗。
What is the Health Halo?
In the overwhelming variety of foods on the market, we are often drawn to labels or words like “low-fat,” “organic,” or “natural.” This psychological bias—overestimating the overall healthiness of a product based on a single positive feature—is called the health halo effect.
Did you know?
- Low-fat ≠ healthy; it may be loaded with sugar.
- Gluten-free ≠ nutritious; ingredients are often just substituted.
- Natural or organic ≠ additive-free; products can still be highly processed.
The Buzzwords Behind the Shelves
In 2025, the trendiest health halo is “High Protein.”
You can find protein-labeled versions of almost any food: yogurts, muesli bars, even drinking water. Yet many of these products are actually high in sugar, dressed up as healthy choices through the “protein” label.
Remember:
- High protein ≠ guilt-free; sugar may still be added.
- 99% fat-free ≠ zero calories; hidden carbs or sweeteners are often present.
How to Read, Food Labels Wisely
We live in an age of information overload, where packaging can easily make us believe we’re buying something healthy. But in reality, the real answers are often hidden on the nutrition label.
Pay special attention to the following:
- Check the nutrition panel: Sugar content per 100g is the key metric.
- Watch for substitutes: When a product claims to have “removed” something, it often adds other alternatives (starch derivatives or sweeteners).
- Moderation matters: Fat and carbs aren’t inherently bad—balance is what counts!
JERF 3 Steps, A Smarter Eating Philosophy
With so many options available, how can we make smart choices?
Fitness coach Sam Wood introduces JERF (Just Eat Real Food), a simple yet practical principle:Focus less on marketing slogans and return to natural, whole foods.
JERF 3 Steps:
- Stock up on fresh fruits, vegetables, and whole foods.
- Shop the outer aisles of the supermarket first (fresh produce and proteins) before entering the processed foods section.
- Bring a recipe-led shopping list to avoid being tempted by packaging.
JERF isn’t a strict diet rule—it’s a mindset shift. Learn to choose simple, whole, and minimally processed foods, turning your eating habits into a daily practice that supports both body and mind, rather than a battle.
