Tea and Coffee: Are They More Harmful Than Beneficial? 27/05/2024
Table of Contents
1. Introduction
2. Recent Developments
3. The Alternatives to Brewed Happiness
4. How to Swap Out Your Morning Dose of Caffeine
5. Summing Up
Introduction
Coffee or Tea, that precious morning nectar, is a perfumed fuel that ignites the senses of us Indians. In India, we look forward to our early morning cup of brewed perfection that with each sip, awakens the mind and sets the tone for an infinitely promising day. Having a cup of tea or coffee at the end of a long working day is like a warm hug that takes away our stress. Evening tea time is also a family-binding time in most households in India. Safe to say, we Indians take our chai/ coffee very seriously.
As a society, we are hooked on these two options for every happiness, stress, and whatever may come our way. As it is said, India runs on chai. While tea and coffee are the most sought-after popular beverage choices for many people, it's not always the best option. Coffee and Tea are heavily caffeinated and therefore are called stimulants as they stimulate our systems, especially the gastric, neural, and excretory. The kick that we feel post-consumption can be owed to caffeine. We feel quite energetic but this sense is borrowed and temporary, as it unquestionably activates the brain's centers, and therefore to prolong the feeling, we tend to over-consume it.
With the rise in the disease caused by modern lifestyles and our newfound interest in the root cause of everything, we have started looking for the scope of other options but still, it remains untapped and unversed to the majority of us.
Recent Developments in the Consumption of Tea or Coffee
In the recent development of events, The Indian Council of Medical Research (ICMR) has released a new recommendation advising tea and coffee drinkers to exercise caution when consuming large amounts of these beverages. To encourage healthy eating practices across the country, the ICMR and the National Institute of Nutrition (NIN) jointly published 17 new dietary guidelines for Indian residents . The recommendations place a strong emphasis on the value of an eclectic diet and regular exercise. Concerns about consuming excessive amounts of caffeinated beverages, such as milk tea, were also brought up by the research.
Beverages (like tea) bind dietary iron and make it unavailable," the paper added. It demonstrates that our bodies' ability to absorb iron can be hampered by the tannins in caffeinated beverages. Due to the tannins' binding to the iron in the stomach, anemia and iron shortage can result. Furthermore, drinking too much tea and coffee raises blood pressure and can result in irregular heartbeats.
300 mg of caffeine should be consumed daily, according to ICMR standards. To put this into perspective, there is 80–120 mg of caffeine in a 150 ml serving of brewed coffee compared to 50–65 mg in an instant coffee. Comparably, 30 to 65 mg of caffeine is found in a serving of tea. Gaining an understanding of these numbers can enable you to better control how much caffeine you consume. Finally, the ICMR recommendation emphasized the advantages of drinking tea without milk and advised individuals to refrain from consuming milk tea.
The Alternatives to Brewed Happiness
Fortunately, there are plenty of alternatives that can provide that fuelling sensation along with health advantages. India is a country that is host to several herbs, spices, grains, and eventually to a composite of them. So let us do a deep dive into the options that are out there and solve this conundrum.
Whether you like calming elixirs, nutrient-dense juices, or herbal teas, these caffeine-free alternatives will invigorate and energize you without giving you jitters. Let's get started and discover some incredible coffee alternatives that will support your ability to focus and keep your gut healthy as well as happy.
● Chamomile, peppermint, ginger, or ginseng herbal teas are a few examples of herbal teas that can be substituted for coffee/ tea.
● Due to the high content of antioxidants, green tea provides a plethora of health advantages despite its high caffeine content.
● A new option on the block is the Japanese favorite Matcha and Yerba Mate which gives a boost of energy along with vitamins and minerals,
● Rooibos tea/ red tea, or the bush is an herbal infusion of a South African plant without any caffeine that is strongly associated with several health benefits.
● The famous Indian coconut water, which is native to the Southern part of India is packed with a generous amount of electrolytes required by the body. Since it is indigenous, it is well suited to the Indian climatic conditions.
● Our age-old drink consisting of grandma's goodness, golden milk, or turmeric milk has found its place in the hearts of millions of people in India and now, across the globe. Thanks to Starbucks marketing it as Turmeric Latte.
● Wheatgrass juice which is highly recommended for diabetics and hypertensive patients has become popular over the last few years due to its heavy involvement in ancient ayurvedic senses.
● Dandelion and licorice (Mulethi) tea are also recommended by nutritionists and food experts for metabolic goodness.
● Nothing compares to a glass of homemade goddess of combining your favorite fruits with a liquid base, like almond milk yogurt, to create a delicious and invigorating drink.
How to Swap Out Your Morning Dose of Caffeine
The decision to leave behind your beloved beverage, which for some may be the elixir of life, can be hard. But as the age-old saying is to be believed, moderation is key. Consuming tea and coffee in moderation and with mindfulness can help with the urge to be constantly fuelled by them.
Practising yoga and breathing exercises can help with practising mindfulness, which is an important aspect of life that can help with being more associated with real life. Practising mindfulness helps develop a deeper connection between mind and body that helps in controlling the brain, the ruling organ of our being. To overcome any difficulty or to make decisions that involve our physical, mental and emotional health it is important to be mindful of what we consume and how.
Summing Up
To sum up, a lot of people's coffee and tea consumption might be a part of a healthy lifestyle. It is frequently viewed as safe when used in regular amounts and has been connected to potential health benefits. People must, however, utilize knowledge to guide their decisions about coffee and tea consumption and consider their health problems, such as pregnancy or specific sensitivity issues (nowadays GERD is on the rise due to stressful and unhealthy lifestyles). Moderation and the requirements of each individual's health should be considered when incorporating coffee into a healthy diet. By speaking with a healthcare professional can provide personalized guidance based on your particular circumstances. As we now know that there exist widespread alternatives, we must choose what is best for us in the long run. The first step to change is acceptance, and with acceptance, we can change ourselves, one habit at a time.
Frequently Asked Questions
Q1: Why should tea and coffee consumption be moderated?
A1: Tea and coffee should be moderated because excessive consumption can lead to issues such as anemia, high blood pressure, and irregular heartbeats due to their high caffeine and tannin content.
Q2: What is the recommended daily caffeine intake according to ICMR?
A2: The Indian Council of Medical Research (ICMR) recommends a daily caffeine intake of no more than 300 mg.
Q3: What are some alternative beverages to tea and coffee mentioned in the text?
A3: Alternatives include herbal teas like chamomile, peppermint, ginger, or ginseng tea, green tea, matcha, yerba mate, rooibos tea, coconut water, golden milk (turmeric milk), wheatgrass juice, dandelion tea, licorice tea, and homemade fruit smoothies.
Q4: How can tannins in tea affect the body's iron absorption?
A4: Tannins in tea can bind to dietary iron in the stomach, making it unavailable for absorption and potentially leading to anemia and iron deficiency.
Q5: What practices can help reduce dependence on caffeinated beverages?
A5: Practices such as yoga and breathing exercises can help reduce dependence on caffeinated beverages by promoting mindfulness and a deeper connection between mind and body, aiding in controlling the urge for constant caffeine consumption.