Tea and Coffee Get Thumbs-Down From Indian Council of Medical Research, Check New Dietary Guidelines

ICMR Tea and Coffee: A set of 17 dietary guidelines for Indians was recently released by the Indian Council of Medical Research (ICMR), which advocates for a varied and balanced diet along with healthy living. The National Institute of Nutrition (NIN), the medical panel's research arm, stated in one of the guidelines that tea and coffee should be consumed in moderation.

Precautions Against Tea and Coffee Consumption

The ICMR advised against consuming tea or coffee immediately before or after a meal because these drinks are preferred by a large portion of the Indian population. "Tea and coffee contain caffeine, which stimulates the central nervous system and induces physiological dependence," the ICMR researchers wrote.

They warned Indians to be aware of the caffeine content in tea and coffee, but they did not demand that people abstain from them entirely. There are 80–120 mg of caffeine in a cup (150 ml) of brewed coffee, 50–65 mg in instant coffee, and 30–65 mg in tea. The daily limit of caffeine that an individual can have is stated in their writing: "Moderation in tea and coffee consumption is advised so that caffeine intake does not exceed the tolerable limits (300mg/day)."

Impact of Tannins on Iron Absorption

But they advised against drinking tea or coffee for at least an hour before or after a meal. This is as a result of the tannin that these drinks contain. Tannins have the potential to prevent the body from absorbing iron when ingested.

Accordingly, tannin may lessen the quantity of iron that is absorbed by the body through diet. In the digestive system, tannin can bind to iron to form a complex that is more difficult for the body to absorb. As a result, less iron from the food you eat enters your bloodstream.

Your body's availability of iron decreases as a result. The protein in red blood cells called hemoglobin, which transports oxygen throughout the body, is made possible only by iron. It is also necessary for the synthesis of energy and normal cell function. Anemia and other disorders like iron deficiency can result from low iron levels.

Symptoms of Iron Deficiency

Iron deficiency is commonly characterized by fatigue or low energy, dyspnea, headaches, especially during physical exertion, unexplained weakness, fast heartbeat, pale skin, ice cravings, brittle nails, or hair loss.

In addition, the ICMR researchers reported that drinking tea without milk can improve blood circulation and lower the risk of stomach cancer and coronary artery disease (CAD). Conversely, excessive coffee consumption is associated with elevated blood pressure and irregular heartbeats.

The medical panel also recommended cutting back on oil consumption and eating a diet high in fruits, vegetables, whole grains, lean meats, and seafood. They advised against taking protein supplements and to reduce the amount of oil in their diet by eating less sugar and salt.