Indians and their love for tea and coffee, the most loved beverages of everyone. Most people cannot start their day without a cup of tea or coffee. But this love also comes with some complications. The Indian Council of Medical Research (ICMR) has issued new guidelines highlighting that users should drink tea and coffee mindfully.
The primary concern that was addressed in the guidelines is the health risk linked to the consumption of tea and coffee. As per the ICMR researchers, tea and coffee contain caffeine, which affects the central nervous system, and can further lead to physiological dependence.
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Apart from that, overconsumption of caffeine can also lead to various health issues, like increased heart rate, high blood pressure, and anxiety.
For example, the caffeine content in these drinks is:
- A 150-ml cup of brewed coffee contains between 80 and 120 mg of caffeine.
- Instant coffee ranges from 50 to 65 mg per cup.
- Tea contains approximately 30 to 65 mg of caffeine per serving.
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These figures are given by the ICMR and they recommend people limit their daily caffeine intake to 300 mg and not more than that.
The guidelines not only recommend the daily limit; they have also advised people to avoid the consumption of tea and coffee at least one hour before and after meals. This recommendation is made because of the presence of tannins in the beverages. Tannin intake can interfere with iron absorption in the body. According to research by the National Library of Medicine, tannins bind to iron in the stomach, potentially leading to iron deficiency and anaemia. Therefore, timing the consumption of tea and coffee is crucial to preventing these adverse effects.
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The guidelines also advise against the other health risks related to tea and coffee, like elevated blood pressure, which may cause cardiac irregularities, posing a risk to overall heart health.
They also highlight some health benefits that are associated with drinking tea without milk. Tea without milk helps with blood circulation and may reduce the risk of coronary artery disease and stomach cancer. The guidelines suggest making tea without milk a preferable choice.
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Not only on this but the ICMR guidelines also advise some nutritional and diet recommendations. The guidelines strongly recommend that individuals have a diet that is rich in vegetables, fruits, lean meat, whole grains and seafood. This approach makes sure that an individual gets the proper nutrients and vitamins. They have also suggested limiting the intake of sugar, salt and oil. This will help to prevent some chronic diseases like diabetes, hypertension and obesity.