Tea and coffee, two beloved beverages in India, often include milk, creating a comforting and widely consumed drink. However, the Indian Council of Medical Research (ICMR) has raised concerns about this popular combination.
While considering their cultural significance, medical experts have warned against excessive tea and coffee intake owing to potential health impacts. According to the ICMR researchers, tea and coffee contain caffeine, which is known to trigger the central nervous system and induce physiological dependence.
The new ICMR guidelines shed insight on the caffeine content of popular beverages, that a 150ml cup of brewed coffee contains 80 - 120 mg of caffeine, instant coffee has 50 - 65mg, and tea contains 30 - 65mg. According to The ICMR, a daily intake of just 300mg of caffeine is permitted.
Also Read: Green Tea: Is There A Perfect Time To Drink This Healthy Beverage?
Let's delve into why tea and coffee with milk may not be recommended for Indians according to the ICMR.
The Nutritional Impact
Inhibition of Antioxidants
Tea, mainly green and black varieties, is rich in antioxidants like catechins. These antioxidants are known for their health benefits, including reducing the risk of chronic diseases. However, adding milk to tea can inhibit the absorption of these antioxidants. The proteins in milk, specifically casein, can bind with catechins, reducing their bioavailability and thus diminishing the health benefits.
Reduction In Nutrient Absorption
Certain nutrients present in tea such as calcium and iron, can be affected by adding milk. Tannins in tea can bind to iron, making it less absorbable by the body. When milk is added, the absorption of calcium from milk can also be hindered by the oxalates and tannins present in tea, potentially leading to nutritional imbalances over time.
Health Implications
Cardiovascular Concerns
Though tea has been associated with cardiovascular benefits, the addition of milk might negate some of these advantages. Studies have shown that milk proteins can interfere with the positive effects of tea on vascular function. This could be particularly concerning for individuals at risk of heart disease, which is a significant health issue in India.
Lactose Intolerance
A large portion of the Indian population is lactose intolerant, meaning they have difficulty digesting lactose, the sugar found in milk. Consuming tea with milk can lead to gastrointestinal discomfort, including bloating, diarrhoea, and stomach cramps for those who are lactose intolerant.
Also Read: Herbal Tea: 5 Must-to Try Infused Teas For Better Health And Wellbeing - Infographic
How Drinking Tea Without Milk Could Benefit You?
The medical body also recommends avoiding tea or coffee for at least an hour before and after meals due to their tannin content. Tannins can bind to iron in the stomach, hindering its absorption and potentially leading to iron deficiency anaemia. Additionally, excessive coffee consumption has been linked to high blood pressure and cardiac irregularities.
Alternatives And Recommendations
Herbal Teas
Opting for herbal teas such as chamomile, peppermint, or ginger tea, which are typically consumed without milk, can provide health benefits without the drawbacks associated with milk addition.
Plant-Based Milk
For those who prefer a creamier texture, plant-based milk like almond, soy, or oat milk can be good alternatives. These options do not have the same negative interactions with tea's beneficial compounds.
Black Tea Or Green Tea
Drinking tea in its pure form, without milk, allows one to reap the full antioxidant benefits. Drizzling lemon juice or a dash of honey can enhance the flavour while maintaining health benefits.
Conclusion
Though Tea with milk is a cultural staple in India, the ICMR advises caution due to the potential nutritional and health implications. By understanding the reasons behind these recommendations, individuals can make informed choices about their tea consumption. Opting for alternatives that preserve the health benefits of tea can contribute to better overall health and well-being.
References:
https://main.icmr.nic.in/sites/default/files/upload_documents/DGI_07th_May_2024_fin.pdf
Recommended dietary allowances, ICMR 2020 guidelines: A practical guide for bedside and community dietary assessment – A review
April 2023 Indian Journal of Forensic and Community Medicine ,Deepthi .R , ESI-MC&PGIMSR, Rajajinagar, Bangalore
