The Indian Council of Medical Research (ICMR) has recently unveiled a comprehensive set of 17 dietary recommendations tailored for the Indian population, emphasizing the importance of a well-rounded diet and healthy lifestyle.
Moderation in Tea and Coffee Consumption
In one of these guidelines, the expert panel, backed by the National Institute of Nutrition (NIN), advises moderation in the consumption of tea and coffee.
Given that tea and coffee are popular choices among many Indians, the ICMR cautions against consuming these beverages immediately before or after meals.
The researchers at ICMR explained that tea and coffee contain caffeine, a substance that stimulates the central nervous system and can lead to physiological dependence.
While the ICMR doesn’t advocate for complete abstinence from tea or coffee, they advise Indians to be mindful of the caffeine levels in these drinks.
Understanding Caffeine Content
According to the ICMR, a standard 150ml cup of brewed coffee contains between 80 to 120mg of caffeine, while instant coffee contains 50 to 65mg and tea contains 30 to 65mg per cup.
The guidelines recommend limiting caffeine intake to ensure it does not exceed 300mg per day.
Timing Matters
The ICMR suggests avoiding tea and coffee at least one hour before or after meals due to the presence of tannins, compounds that can interfere with iron absorption in the body.
Impact on Iron Absorption
Consuming beverages with tannins can hinder the body’s ability to absorb iron from food. This reduction in iron absorption can lead to lower iron levels in the bloodstream, which is crucial for producing hemoglobin and maintaining overall cell function and energy levels.
Health Benefits of Tea Without Milk
Interestingly, the researchers note that drinking tea without milk can have additional health benefits such as promoting blood circulation and potentially reducing the risk of coronary artery disease (CAD) and stomach cancer.
Coffee and Health Risks
Conversely, excessive coffee consumption has been associated with increased blood pressure and irregular heartbeats.
Other Dietary Recommendations
Beyond tea and coffee, the medical panel advises reducing oil intake and adopting a diet rich in fruits, vegetables, whole grains, lean meats, and seafood. They discourage the use of protein supplements and suggest minimizing sugar and salt in food preparation.