The Indian Council of Medical Research (ICMR), in collaboration with the National Institute of Nutrition (NIN), has released a set of 17 dietary guidelines aimed at fostering healthier eating habits among Indian citizens. These guidelines emphasize the importance of a balanced diet and regular physical activity. Among the recommendations, the ICMR has raised concerns about excessive consumption of caffeinated beverages, particularly milk tea.
According to the new guidelines, individuals are advised to be mindful of their intake of tea, coffee, and other caffeinated drinks. It is recommended to avoid consuming these beverages alongside meals or immediately after meals. The ICMR suggests refraining from drinking tea at least an hour before or after meals. This caution stems from the fact that caffeine, present in tea and coffee, can stimulate the central nervous system and lead to physiological dependence.
One notable concern highlighted in the guidelines is the impact of caffeinated beverages on iron absorption. Tannins found in tea, in particular, can bind to dietary iron, rendering it less available for absorption by the body. This can contribute to iron deficiency and conditions such as anemia.
Moreover, excessive consumption of coffee and tea has been linked to elevated blood pressure and cardiac irregularities. The ICMR recommends a daily caffeine intake limit of 300 mg and advises individuals to be aware of the caffeine content in various beverages. For instance, a serving of brewed coffee typically contains 80 to 120 mg of caffeine, while instant coffee contains 50 to 65 mg. Similarly, tea contains 30 to 65 mg of caffeine per serving.
In addition to these precautions, the guidelines suggest avoiding milk tea and underscore the benefits of consuming tea without milk. Drinking tea sans milk is believed to enhance blood circulation and reduce the risk of coronary artery disease and stomach cancer.
In conclusion, the ICMR’s new dietary guidelines serve as a reminder to exercise moderation when it comes to consuming tea, coffee, and other caffeinated beverages. By being mindful of timing and quantity, individuals can better manage their caffeine intake and promote overall health and well-being.
