In bread, sauces, pasta ... sugar is everywhere on our table, sometimes where we didn't expect it.

However, to be careful not to abuse it, the doctor Denys Coester, guest on Friday of "Without an appointment", suggests some good ways to take and methods to apply. 

A square of chocolate, then two, then three ... From small pleasure to munchies, there is sometimes only one step.

Over the past fifty years, our food has become much sweeter.

Cookies, candies and other sweets do not have a monopoly on sugar, far from it.

Bread, sauces, pasta ... sugar is omnipresent during our meals, and this for our greatest pleasure.

“As humans, we are programmed to like sugary foods,” says Dr. Denys Coester, guest on Friday of “Without an appointment” on Europe 1. The resuscitator offers some solutions to gradually reduce our consumption. 

Change bad habits

To find your way around, Denys Coester suggests classifying foods according to their glycemic index.

This corresponds to the speed of appearance of insulin in our blood.

"The higher the glycemic index, the higher the insulin spike. And the faster the return to hypoglycemia," says Denys Coester.

The dishes - even "salty" - offered by fast food restaurants, for example, have a very high index: you eat a lot of calories at once but you are hungry again a few hours later. 

To eat less sweet, it is sometimes enough to change small habits.

White bread for example, because of its very refined flour, has a much higher glycemic index than wholemeal bread.

The glycemic index can also vary depending on the cooking method: that of "al dente" pasta is therefore lower than that of overcooked pasta. 

Become aware of what we eat

"When you eat, you just have to do that", recommends Denys Coester.

There is a fine line between pleasure and disgust, he points out, especially for sugary foods.

"If we are focused on our sensations, we feel sickness much faster."

Taped in front of a film, swallowing a chocolate bar becomes mechanical. 

Denys Coester also questions the injunction often given to children to finish their plates.

"The child has the intelligence of the body: he stops eating when he is no longer hungry."

Out of habit, fear of waste or gluttony, adults tend to force themselves to finish.

"The idea is rather to stop as soon as you are no longer hungry."

To stick to it, the method of self-hypnosis

In his book 

Zero sugar thanks to self-hypnosis!

, published by Larousse editions, Denys Coester offers a 28-day program to change the way we eat.

First of all, it invites us to get rid of prejudices that are sometimes well anchored: hypnosis is not magical, it simply invites us to project ourselves into another reality.

"The brain does not differentiate between the real and the imaginary. If we project ourselves into a bright future without sugar, the brain will get used to it." 

He recommends starting with a dialogue with yourself, a sort of Coué method.

Rather than blaming yourself for your diet that is too sweet, imagine yourself, in a few days or weeks, proud to have changed it.

And nothing prevents you from enjoying a fast food meal from time to time or a square of chocolate after dinner.