The Indian Council of Medical Research (ICMR) has recently issued 17 dietary guidelines aimed at promoting a balanced and diverse diet, along with a healthy lifestyle.
One guideline, developed by the ICMR in collaboration with the National Institute of Nutrition (NIN), recommends moderate consumption of tea and coffee. Given the popularity of these beverages in India, the ICMR cautions against drinking them immediately before or after meals.
“Tea and coffee contain caffeine, which stimulates the central nervous system and induces physiological dependence,” the ICMR researchers wrote.
The guidelines do not advise completely avoiding tea or coffee but warn about the caffeine content in these drinks. A 150ml cup of brewed coffee contains 80–120mg of caffeine, instant coffee has 50–65mg, and tea contains 30–65mg of caffeine.
“Moderation in tea and coffee consumption is advised so that caffeine intake does not exceed the tolerable limits (300mg/day),” they wrote, specifying the recommended daily caffeine limit.
Additionally, they recommend avoiding tea and coffee at least one hour before and after meals. This is due to the presence of tannins in these beverages, which can interfere with iron absorption in the body.
Tannins can bind with iron in the digestive tract, forming a complex that is harder for the body to absorb, reducing the amount of iron entering the bloodstream from food. This can decrease iron availability in the body, which is essential for producing hemoglobin, a protein in red blood cells that transports oxygen. Iron is also crucial for energy production and overall cell function. Reduced iron levels can lead to iron deficiency and conditions such as anemia.
Symptoms of iron deficiency include frequent fatigue, lack of energy, breathlessness, frequent headaches, unexplained weakness, rapid heartbeat, pale skin, craving for ice, brittle nails, and hair loss.
The ICMR researchers also highlighted that drinking tea without milk offers additional health benefits, such as improved blood circulation and reduced risk of coronary artery disease (CAD) and stomach cancer. However, high coffee consumption is associated with high blood pressure and heart rhythm abnormalities.
Other dietary guidelines from the panel include consuming less oil, eating a diet rich in fruits, vegetables, whole grains, lean meats, and seafood. They also advise against using protein supplements and recommend limiting sugar and salt intake.