The Indian Council of Medical Research (ICMR), in collaboration with the National Institute of Nutrition (NIN), has issued new dietary guidelines aimed at promoting healthier eating habits among Indian citizens. Among the key recommendations is a cautionary note regarding the consumption of caffeinated beverages, particularly tea and coffee, which are staples in many households across the country.
The recently released guidelines consist of 17 specific recommendations designed to encourage a diverse diet and regular physical activity. These guidelines are particularly significant given the rising prevalence of non-communicable diseases (NCDs) linked to poor dietary habits in India. The ICMR has highlighted that unhealthy diets contribute to approximately 56% of the disease burden in the country, underscoring the urgent need for dietary reform.
One of the notable recommendations is to avoid consuming tea, coffee, and other caffeinated drinks during meals or shortly thereafter. The ICMR advises that individuals should refrain from drinking tea for at least one hour before and after meals to maximize nutrient absorption. This is crucial because tannins present in caffeinated beverages can bind with dietary iron, rendering it less available for absorption. This interaction can lead to iron deficiency and conditions such as anemia, which are prevalent health issues in India.
The ICMR guidelines also set a daily caffeine intake limit of 300 mg for adults. To put this into perspective, a typical 150 ml serving of brewed coffee contains between 80 to 120 mg of caffeine, while instant coffee generally has about 50 to 65 mg. Tea, on the other hand, contains approximately 30 to 65 mg of caffeine per serving. By understanding these figures, consumers can better manage their caffeine intake and mitigate potential health risks associated with excessive consumption.
Furthermore, the ICMR’s report warns that high caffeine intake can lead to increased blood pressure and cardiac irregularities. The physiological dependence that can develop from regular caffeine consumption is another concern, as it may lead to withdrawal symptoms such as headaches and fatigue when intake is reduced.
Interestingly, the guidelines also advocate for drinking tea without milk. The ICMR suggests that this practice not only enhances blood circulation but also reduces the risk of coronary artery disease and stomach cancer. This recommendation aligns with growing evidence that supports the health benefits of consuming tea in its pure form, free from additives that may dilute its beneficial properties.
As India grapples with rising health issues linked to diet and lifestyle, these revised dietary guidelines from the ICMR serve as a comprehensive framework for promoting healthier living. By emphasizing moderation in caffeine consumption and encouraging a balanced diet rich in diverse food groups, these guidelines aim to empower citizens to make informed dietary choices that enhance their overall well-being.
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