In a recent development, the Indian Council of Medical Research (ICMR) revised its dietary guidelines, cautioning against consuming tea or coffee before or after meals. This recent advice aims to dispel misconceptions and highlight the potential health risks associated with these popular beverages, particularly regarding iron absorption and anemia.
READ ALSO: Here’s What Caffeine Does to Your Body
Traditionally, many Indian households have included tea or coffee in their meals, often believing that they aid digestion or support clear excess oil from the throat and chest. However, updated guidelines shed lithe on the negative effects of consuming these beverages with meals.
READ ALSO: 5 Reasons Why Drinking Coffee on an Empty Stomach in the Morning Might Not Be a Good Idea
ICMR Guidelines on Tea/Coffee Consumption
Tea and coffee are popular beverages known for their caffeine content. A cup (150 ml) of brewed coffee typically contains 80–120 mg of caffeine, while instant coffee has 50–65 mg. On the other hand, tea contains about 30–65 mg of caffeine per cup. These differences in caffeine levels emphasize the importance of moderation in caffeine consumption to avoid potential negative health effects.
As per the revised ‘Dietary Guidelines for Indians’ issued by ICMR, tea and coffee contain tannins that can interfere with iron absorption. Since iron is vital for blood production, any obstruction in its absorption can lead to deficiency, resulting in anemia. The guidelines therefore recommend avoiding tea or coffee “at least one hour before and after meals” to ensure optimal iron absorption and prevent potential health complications.
READ ALSO: Caffeine: How Good or Bad is It for You?
In addition, the guidelines emphasize the importance of drinking tea without milk, especially for people who enjoy green or black tea. Tea contains compounds such as theobromine and theophylline, which support blood circulation and offer potential health benefits, such as reducing the risk of coronary heart disease and stomach cancer. These benefits are most noticeable when tea is consumed without milk and in moderation.
READ ALSO: Can Caffeine Help You Poop? Here’s What a Dietitian Says
What is the recommended intake?
While the ICMR does not recommend completely avoiding tea or coffee, it emphasizes moderation and awareness of the caffeine content. Both tea and coffee contain caffeine, which stimulates the central nervous system and can lead to physiological dependence. The guidelines recommend limiting caffeine intake to prevent side effects, with the recommended daily limit being 300 mg.
In addition to concerns about iron absorption and caffeine intake, the guidelines also address the potential health benefits and risks of tea and coffee consumption. While tea without milk offers health benefits such as helping blood circulation, drinking immense amounts of coffee has been linked to conditions such as high blood pressure and abnormal heartbeats.
READ ALSO: The History of Coffee and How It Became the World’s Best Drink
Overall, the revised dietary guidelines emphasize the importance of a balanced diet and a well lifestyle. In addition to warning against drinking tea or coffee with meals, the guidelines recommend a varied diet luxurious in fruits, vegetables, whole grains, lean meats, and seafood. By following these recommendations, individuals can prioritize their health and well-being while responsibly enjoying their favorite beverages.
(Photos courtesy of Canva)
READ ALSO: Here’s What Caffeine Does to Your Body
Traditionally, many Indian households have included tea or coffee in their meals, often believing that they aid digestion or support clear excess oil from the throat and chest. However, updated guidelines shed lithe on the negative effects of consuming these beverages with meals.
READ ALSO: 5 Reasons Why Drinking Coffee on an Empty Stomach in the Morning Might Not Be a Good Idea
ICMR Guidelines on Tea/Coffee Consumption
Tea and coffee are popular beverages known for their caffeine content. A cup (150 ml) of brewed coffee typically contains 80–120 mg of caffeine, while instant coffee has 50–65 mg. On the other hand, tea contains about 30–65 mg of caffeine per cup. These differences in caffeine levels emphasize the importance of moderation in caffeine consumption to avoid potential negative health effects.
As per the revised ‘Dietary Guidelines for Indians’ issued by ICMR, tea and coffee contain tannins that can interfere with iron absorption. Since iron is vital for blood production, any obstruction in its absorption can lead to deficiency, resulting in anemia. The guidelines therefore recommend avoiding tea or coffee “at least one hour before and after meals” to ensure optimal iron absorption and prevent potential health complications.
READ ALSO: Caffeine: How Good or Bad is It for You?
In addition, the guidelines emphasize the importance of drinking tea without milk, especially for people who enjoy green or black tea. Tea contains compounds such as theobromine and theophylline, which support blood circulation and offer potential health benefits, such as reducing the risk of coronary heart disease and stomach cancer. These benefits are most noticeable when tea is consumed without milk and in moderation.
READ ALSO: Can Caffeine Help You Poop? Here’s What a Dietitian Says
What is the recommended intake?
While the ICMR does not recommend completely avoiding tea or coffee, it emphasizes moderation and awareness of the caffeine content. Both tea and coffee contain caffeine, which stimulates the central nervous system and can lead to physiological dependence. The guidelines recommend limiting caffeine intake to prevent side effects, with the recommended daily limit being 300 mg.
In addition to concerns about iron absorption and caffeine intake, the guidelines also address the potential health benefits and risks of tea and coffee consumption. While tea without milk offers health benefits such as helping blood circulation, drinking immense amounts of coffee has been linked to conditions such as high blood pressure and abnormal heartbeats.
READ ALSO: The History of Coffee and How It Became the World’s Best Drink
Overall, the revised dietary guidelines emphasize the importance of a balanced diet and a well lifestyle. In addition to warning against drinking tea or coffee with meals, the guidelines recommend a varied diet luxurious in fruits, vegetables, whole grains, lean meats, and seafood. By following these recommendations, individuals can prioritize their health and well-being while responsibly enjoying their favorite beverages.
(Photos courtesy of Canva)
