Attention tea/coffee lovers: ICMR releases guidelines on the right way to consume

The Indian Council of Medical Research (ICMR) has recently released new dietary guidelines in collaboration with the National Institute of Nutrition (NIN), focusing on promoting healthier eating habits among Indian citizens. Among the various recommendations, the guidelines offer specific advice regarding the consumption of tea and coffee, cautioning against excessive intake and highlighting the importance of moderation for better health.

What does the report from ICMR say?

The latest guidelines from the ICMR advise individuals to avoid consuming tea, coffee, and other caffeinated beverages along with meals or immediately after meals. The recommendation is to refrain from drinking tea at least one hour before and after meals. The rationale behind this recommendation lies in the fact that excessive consumption of caffeine can lead to physiological dependence, as it stimulates the central nervous system.

How much hot beverage to drink and when?

According to the ICMR guidelines, the recommended daily caffeine intake should not exceed 300 mg. It's important to understand the caffeine content in different beverages to manage intake effectively. For instance, a 150 ml serving of brewed coffee contains approximately 80 to 120 mg of caffeine, while instant coffee contains about 50 to 65 mg. Similarly, a serving of tea contains around 30 to 65 mg of caffeine.

Why is tea and coffee on the radar?

One of the primary concerns raised by the ICMR report is the impact of caffeine on iron absorption in the body. Caffeinated beverages such as tea and coffee contain tannins, which can bind to iron in the stomach, leading to decreased iron absorption. This can result in iron deficiency and conditions like anaemia. Excessive consumption of tea and coffee has been linked to elevated blood pressure and cardiac irregularities.

The healthiest way to consume coffee and tea

While the guidelines caution against milk tea, they suggest that black tea, or tea without milk, may offer health benefits. Consuming tea without milk has been associated with improved blood circulation and a reduced risk of coronary artery disease and stomach cancer.

The ICMR guidelines emphasise the importance of a balanced diet. They encourage individuals to consume diets rich in fruits, vegetables, lean meats, seafood, and whole grains. Diets high in oil, sugar, and salt should be avoided.