GUWAHATI: The Indian Council of Medical Research (ICMR) has issued a fresh set of dietary guidelines in collaboration with the National Institute of Nutrition (NIN), aimed at promoting healthier eating habits among Indian citizens. Among the 17 new guidelines released, emphasis has been placed on maintaining a diverse diet and engaging in regular physical activity to foster overall well-being.
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One notable recommendation highlighted by the ICMR pertains to the consumption of tea and coffee, urging individuals to exercise caution against excessive intake. Specifically, the guidelines underscore the potential drawbacks of consuming caffeinated beverages, including milk tea. According to the ICMR, it is advisable to refrain from consuming tea, coffee, and other caffeinated drinks in conjunction with meals or immediately afterward.
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Furthermore, the ICMR advises individuals to avoid drinking tea for at least an hour before or after meals. The medical body underscores the physiological effects of caffeine, noting that its presence in tea and coffee stimulates the central nervous system and may lead to dependency if consumed excessively. These guidelines aim to promote informed dietary choices and encourage moderation in the consumption of caffeinated beverages for overall health and well-being.
The report also said, "Beverages (like tea) bind dietary iron and make it unavailable." It reveals that tannins in caffeinated beverages can hinder iron absorption in our bodies. The tannins bind to the iron in the stomach, leading to iron deficiency and conditions like anaemia. Additionally, excessive consumption of coffee and tea elevates blood pressure and causes cardiac irregularities. The ICMR guidelines recommend a daily caffeine intake of 300 mg. To put this into perspective, a 150 ml serving of brewed coffee contains 80 to 120 mg of caffeine, while instant coffee has 50 to 65 mg. Similarly, a serving of tea contains 30 to 65 mg of caffeine.
Understanding these figures can help you manage your caffeine intake more effectively. Lastly, the ICMR guideline also suggested citizens avoid milk tea and highlighted the benefits of drinking tea without milk. It says drinking tea without milk improves blood circulation and reduces the risk of coronary artery disease and stomach cancer.