A cup of hot coffee or milk tea often marks the beginning of a productive day for many. These beverages serve as a refreshing pick-me-up, providing an extra boost of energy. However, the latest guidelines from the Indian Council of Medical Research (ICMR), in collaboration with the National Institute of Nutrition (NIN), highlight the potential side effects of milk tea and coffee.
To delve deeper into these guidelines and understand the side effects of milk tea and coffee, we spoke with Dr. Ashwini Setya, a senior consultant gastroenterologist at Medanta Hospital and former adjunct professor in gastroenterology at ESIC Medical College, Faridabad.
Insights from the ICMR and NIN Report
The ICMR and NIN guidelines reveal that both tea and coffee contain caffeine, which can lead to physiological dependence. A small cup (approximately 150 ml) of brewed coffee contains 80-120 mg of caffeine, while instant coffee has 50-65 mg, and tea contains 30-65 mg of caffeine. The report advises against consuming more than 300 mg of caffeine per day.
Additionally, the tannins in these drinks can interfere with iron absorption in the body. Therefore, it is recommended to avoid consuming tea or coffee at least an hour before and after meals to ensure proper nutrient absorption.
The guidelines also warn that excessive coffee consumption can raise blood pressure and cause irregular heartbeats. Furthermore, there is evidence linking coffee consumption to elevated levels of total and LDL cholesterol (often referred to as ‘bad’ cholesterol), triglycerides, and an increased risk of heart disease. Individuals with heart conditions or those who experience adverse effects from caffeine are advised to limit their coffee intake.
Side Effects of Drinking Milk Tea and Coffee
While excessive consumption of milk tea and coffee can have adverse effects, moderate consumption can offer certain health benefits.
“Tea contains theobromine and theophylline, which are known to relax the smooth muscles of various organ systems, such as arteries, the windpipe, and intestines. These compounds promote blood circulation and can help with breathing,” explained Dr. Setya. He added that coffee has known benefits, such as reducing the risk of liver scarring due to fat deposition and lowering the risk of liver cancer.
Recommended Consumption
Dr. Setya concurs with the ICMR guidelines, recommending that tea and coffee be consumed at least one hour before or after meals to prevent interference with iron absorption. He emphasized the importance of moderation, particularly in a country like India where iron deficiency is prevalent, especially among menstruating women. “Tea contains tannin, which hampers iron absorption, and milk in tea can exacerbate this effect,” he noted.
Healthy Alternatives to Tea and Coffee
For those who find it hard to give up their daily cup of tea or coffee, there are healthier alternatives. “Adding milk to tea reduces its effectiveness. Therefore, it is better to consume tea or coffee without milk and sugar, in moderate quantities,” suggested Dr. Setya. He recommended varieties of green tea as a good alternative.
By following these guidelines and opting for healthier alternatives, individuals can enjoy their favorite beverages while minimizing potential health risks.
