- Moderation is Key: ICMR advises limiting daily caffeine intake to 300 mg.
- Timing Matters: Avoid tea and coffee at least one hour before and after meals to prevent interference with iron absorption.
- Health Concerns: Excessive caffeine can lead to dependency, high blood pressure, and cardiac issues.
Why Should You Care About When and How Much Tea or Coffee You Drink?
The Indian Council of Medical Research (ICMR) has issued new dietary guidelines in collaboration with the National Institute of Nutrition (NIN), targeting healthier eating habits among Indians. For tea and coffee lovers, these guidelines offer crucial advice on how to enjoy these beverages without compromising health.
ICMR’s Key Recommendations for Tea and Coffee Consumption
The latest guidelines from the ICMR emphasize the importance of timing and moderation when consuming caffeinated beverages like tea and coffee. According to the report, it’s best to avoid drinking these beverages along with meals or immediately after eating. Specifically, they recommend refraining from tea or coffee at least one hour before and after meals. This advice is based on the understanding that caffeine stimulates the central nervous system and can lead to physiological dependence.
Managing Your Caffeine Intake
The ICMR guidelines suggest keeping your daily caffeine consumption under 300 mg. Here’s a quick look at the caffeine content in common beverages:
- Brewed Coffee (150 ml): 80 to 120 mg
- Instant Coffee (150 ml): 50 to 65 mg
- Tea (150 ml): 30 to 65 mg
Why Tea and Coffee Are Under Scrutiny
One significant concern raised by the ICMR report is the impact of caffeine on iron absorption. Tea and coffee contain tannins that can bind to iron in the stomach, reducing its absorption and potentially leading to iron deficiency and anemia. Furthermore, excessive intake of these beverages has been linked to elevated blood pressure and cardiac irregularities.
The Healthiest Way to Enjoy Your Beverage
The guidelines suggest that while milk tea should be consumed with caution, black tea or tea without milk may offer health benefits. Black tea has been associated with improved blood circulation and a lower risk of coronary artery disease and stomach cancer.
Balancing Your Diet
The ICMR guidelines also underscore the importance of a balanced diet rich in fruits, vegetables, lean meats, seafood, and whole grains. They advise against diets high in oil, sugar, and salt.
By following these guidelines, you can enjoy your favorite tea or coffee while maintaining good health. Remember, moderation and timing are crucial to maximizing the benefits and minimizing the risks associated with these popular beverages.
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