Do you drink tea or coffee before and after meal? Here is why you should stop this practice. Here is what the latest ICMR dietary guidelines say about chai and coffee consumption for Indians.
A hot piping cup of tea or coffee is a day starter for several people. It becomes challenging to start the day without that chai ki chuski. And sometimes, these beverages handhold and help us through the day as well. But new dietary rules have certain word of caution against consumption of tea, coffee and alcohol.
Indian Council of Medical Research (ICMR ) has published a 17-chapter dietary guidelines for the Indian society. India is witnessing an upsurge in health concerns among the young generation. Diabetes, obesity, and hypertension are becoming alarming concerns in youth and sedentary lifestyle cannot be ignored.
In one of its chapters about fluid intake, the ICMR has elucidated how much consumption of tea or coffee is healthy. When you should avoid it and why.
HOW MUCH CAFFEINE YOU SHOULD DRINK IN A DAY?
According to ICMR guidelines, 300mg per day is a tolerable limit for caffeine intake. As stated in the ICMR Dietary Guidelines, “Tea and coffee contain caffeine, which stimulates the central nervous system and induces physiological dependence. A cup (150ml) of brewed coffee contains 80–120mg of caffeine, instant coffee contains 50–65mg and tea contains 30–65mg of caffeine.” It further explained that moderation in tea and coffee consumption is advised so that caffeine intake does not exceed the tolerable limits – 300mg/day.
RULES OF DRINKING TEA AND COFFEE BY ICMR
- Tannins present in tea and coffee are known to interfere with iron absorption. Hence, these beverages should be avoided at least one hour before and after meals. Iron is essential for making haemoglobin, a protein in red blood cells that carries oxygen throughout the body and deficiency of iron can lead to anaemia.
- Instead, one may opt for green or black tea. These contain theobromine and theophylline that relax arteries and promote blood circulation.
- These also contain flavonoids and other antioxidants polyphenols that may reduce the risk of coronary heart disease, and stomach cancer.
Why You Should Drink Alcohol in Moderation?
People who consume more than two measures (containing 30 ml of ethyl alcohol in each measure) are prone to hypertension and stroke. Alcohol also increases the risk of cancer of the mouth, prostate, breast, and oesophagus. Excessive alcohol intake weakens heart muscles, and causes fatty liver.
Alcohol leads to increased consumption of calories and carbohydrates that may lead to abdominal obesity too.
The ICMR dietary guidelines for Indians also have advised against the consumption of protein supplements.
As per the new guidelines, the recommendation for protein is 0.83g/kg/day, and the estimated average intake is 0.66 g/kg/day.