In a bid to promote healthier dietary habits among Indian citizens, the Indian Council of Medical Research (ICMR) has introduced a new health guideline cautioning against the overindulgence in tea and coffee. Of particular concern is the widespread consumption of milk tea in the Indian diet. This advisory forms part of ICMR’s comprehensive 17-point dietary regulations aimed at fostering nationwide wellness.
The latest guideline underscores the significance of maintaining a diverse diet and staying physically active. It highlights the potential risks associated with the excessive intake of caffeinated beverages such as tea and coffee, citing their stimulation of the central nervous system and subsequent physiological dependency.
Understanding the Health Risks
While the adverse effects of caffeine on health are well-documented, prolonged and excessive consumption can exacerbate these concerns. Caffeine, a naturally occurring stimulant found in tea and coffee, can lead to a host of long-term health issues. According to WebMD, continual caffeine use may result in insomnia, nervousness, restlessness, nausea, elevated heart rate, and other adverse effects. Moreover, higher doses have been associated with headaches, anxiety, and chest pain.
Echoing these sentiments, the ICMR guideline emphasizes that the excessive intake of caffeinated beverages can overstimulate the nervous system, fostering a reliance on these substances over time. Additionally, the report points out that compounds like tannins, prevalent in tea and coffee, can impede the body’s absorption of dietary iron, potentially contributing to iron deficiency and conditions such as anemia.
Optimal Consumption Guidelines
In addition to outlining the health risks associated with excessive caffeine consumption, the ICMR report provides recommendations regarding the ideal quantity and timing of tea or coffee consumption. It suggests a daily caffeine intake limit of 300 mg. For reference, a 150 ml serving of brewed coffee typically contains between 80 to 120 mg of caffeine, while instant coffee contains approximately 50 to 65 mg. Similarly, a serving of tea is estimated to contain 30 to 65 mg of caffeine.
Furthermore, the guideline advises against consuming tea, coffee, or other caffeinated beverages alongside meals or immediately after meals, advocating for a minimum one-hour gap between meals and caffeine consumption. It also underscores the potential benefits of consuming tea or coffee without milk, citing improved blood circulation and reduced risks of coronary artery disease and gastric cancer.
In essence, the ICMR’s latest directive serves as a timely reminder of the importance of moderation in caffeine consumption and the adoption of healthy dietary practices to safeguard public health.
