The Indian Council of Medical Research (ICMR) has issued a set of comprehensive guidelines shedding light on the potential health risks associated with the excessive consumption of tea and coffee, beverages deeply ingrained in Indian culture.
Central to the guidelines is the recognition of caffeine’s impact on the central nervous system, potentially leading to physiological dependence. Overconsumption of caffeine, as highlighted by ICMR researchers, can manifest in various health issues, including heightened heart rate, elevated blood pressure, and increased anxiety levels.
According to ICMR data, the caffeine content in these beverages varies significantly, with a 150-ml cup of brewed coffee containing between 80 and 120 mg, instant coffee ranging from 50 to 65 mg per cup, and tea containing approximately 30 to 65 mg of caffeine per serving. To mitigate these risks, the guidelines recommend limiting daily caffeine intake to 300 mg.
Moreover, the guidelines underscore the importance of timing in tea and coffee consumption, advising individuals to abstain from these beverages at least one hour before and after meals. This caution stems from the presence of tannins in tea and coffee, which can impede iron absorption, potentially leading to iron deficiency and anaemia.
In addition to highlighting the risks, the guidelines elucidate the potential health benefits associated with consuming tea without milk, including improved blood circulation and a reduced risk of coronary artery disease and stomach cancer. As such, opting for tea without milk is advocated as a preferable choice.
Beyond tea and coffee, the guidelines advocate for a balanced diet rich in vegetables, fruits, lean meats, whole grains, and seafood, while limiting the intake of sugar, salt, and oil. Embracing this dietary approach can help mitigate the risk of chronic diseases such as diabetes, hypertension, and obesity, while ensuring adequate nutrient and vitamin intake.
By disseminating these guidelines, the ICMR aims to empower individuals to make informed dietary choices, safeguarding their health and well-being against the potential risks associated with tea and coffee overconsumption. Additionally, the guidelines serve as a holistic blueprint for promoting overall health and nutrition across the population.
