ICMR dietary guidelines: Here are do and don’ts proposed by Hyderabad doctors regarding our favorite chai, coffee

Hyderabad: A balanced diet is essential for maintaining both a healthy mind and body. As our dietary habits evolve, the Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN) have issued new guidelines emphasizing essential nutrients and proper nutrition. These guidelines also address consuming two major components of many diets: tea and coffee.

The Role of Tea and Coffee in Our Diet

Tea and coffee are integral to many people's daily routines. However, the ICMR's guidelines stress the importance of moderation due to the potential health risks associated with excessive consumption.

Dr. Anjali Kumar, a nutritionist based in Hyderabad, explains, “Caffeine in tea and coffee stimulates the central nervous system and can lead to physiological dependence. Understanding and moderating your intake is crucial.”

Caffeine Content and Daily Limits

The guidelines provide detailed information on the caffeine content in different types of tea and coffee:

- A 150ml cup of brewed coffee contains 80-120mg of caffeine.

- Instant coffee contains 50-65mg of caffeine per cup.

- Tea contains 30-65mg of caffeine per cup.

The ICMR recommends a maximum daily caffeine intake of 300mg to avoid adverse health effects.

Timing Matters: Avoiding Interference with Nutrient Absorption

One key recommendation from the ICMR is to avoid drinking tea or coffee at least one hour before and after meals.

Dr. Rajesh Sharma, a general physician from KIMS Hospital in Hyderabad, notes, “Tannins in tea and coffee can interfere with iron absorption. This is particularly important for those at risk of iron deficiency or anemia.”

Potential Health Risks of Excessive Consumption

Excessive consumption of coffee, in particular, has been linked to several health issues:

- Increased blood pressure

- Abnormal heartbeat

- Elevated levels of total and bad cholesterol

- Heart disease

Similarly, consuming too much tea can significantly raise your overall caffeine intake, leading to potential health risks.

Health Benefits of Tea in Moderation

While there are risks associated with excessive consumption, tea also offers several health benefits when consumed in moderation and without milk.

Tea contains flavonoids and antioxidants beneficial for heart health. Additionally, it has compounds like theobromine and theophylline, which can help relax arteries and promote blood circulation.

“Tea can reduce the risk of several health conditions, including coronary artery disease and stomach cancer when consumed correctly.” Dr. Anjali adds.

Comprehensive Dietary Recommendations

Beyond the advice on tea and coffee, the ICMR's guidelines advocate for a balanced diet that includes:

- Fruits and vegetables

- Whole grains

- Lean meats

- Seafood

At the same time, it is advised to limit the intake of oil, sugar, and salt to maintain overall health.

“The new dietary guidelines from ICMR and NIN serve as a crucial reminder of the importance of balanced nutrition and mindful consumption. While tea and coffee hold cultural and personal significance, moderation and proper timing are essential to harness their benefits without incurring health risks. By following these guidelines, individuals can enjoy their favorite beverages while maintaining optimal health” said Dr. Sharma.