The One-Portion Rule for Beans and Pulses
The most important rule to remember regarding beans and pulses is that they can only count as one of your five daily portions, even if you eat several types or a large amount. For example, a bowl of chili with kidney beans and chickpeas still only counts as one portion from this food group. The primary reason for this restriction is their unique nutritional composition. Beans and pulses are rich in protein and fibre but contain a different mix of vitamins and minerals compared to other fruits and vegetables, which the 5 A Day campaign is designed to encourage. A standard portion is considered to be 80g, or three heaped tablespoons of cooked beans or pulses.
What Types of Beans and Pulses Count?
A wide variety of beans and pulses can be included in your one portion. This makes it easy to integrate them into various meals. Examples of beans and pulses that count include:
- Kidney beans: A staple in chili and salads.
- Chickpeas: Perfect for hummus, curries, and roasted snacks.
- Lentils: Versatile in soups, stews, and dals.
- Haricot beans (Baked beans): A popular choice, though it's important to opt for low-salt and low-sugar versions.
- Cannellini beans: Great in Italian dishes and salads.
- Butter beans: Excellent for stews and dips.
- Red, brown, or green lentils: Used in a range of cuisines for their texture and flavour.
The Special Case of Green Beans
Not all beans are created equal when it comes to the 5 A Day count. Green beans, broad beans, and runner beans are botanically classified as vegetables rather than pulses. This means they are treated differently by the nutritional guidelines and are not subject to the one-portion limit that applies to dried and processed beans and pulses. You can count a portion of green beans towards your target and still have a separate portion of, for example, chickpeas, without breaking the rules. This is an important distinction for maximizing your daily intake of varied nutrients.
Nutritional Comparison: Beans vs. Other Fruits and Veg
Understanding the nutritional differences is key to appreciating why the one-portion rule for beans exists. The table below provides a simplified comparison.
| Feature | Beans & Pulses | Fruits & Vegetables | Impact on 5 A Day |
|---|---|---|---|
| Protein | High | Low to moderate | Valuable for vegetarian and vegan diets. |
| Fibre | High | High | Both excellent for digestive health. |
| Vitamin C | Typically lower | Often higher (e.g., citrus, bell peppers) | Different sources provide varied nutrients. |
| Vitamin A | Varies (e.g., mung beans) | Often higher (e.g., carrots, spinach) | Variety ensures a wider range of vitamins. |
| Folate | High (e.g., lentils) | Varies (e.g., spinach, oranges) | Beans contribute a key nutrient. |
| Mineral Mix | Unique mix (magnesium, iron) | Unique mix (potassium, antioxidants) | Eating both provides a broader mineral spectrum. |
Making the Most of Beans in Your Diet
Given their nutritional benefits, beans and pulses should be a regular part of your diet. They are a versatile, affordable, and filling ingredient that can boost your intake of fibre, protein, and minerals. Here are some tips for incorporating them effectively:
- Soups and Stews: Add lentils, chickpeas, or kidney beans to thicken and add body to soups and stews.
- Salads: Toss canned or pre-cooked beans like cannellini or black beans into salads for extra protein and fibre.
- Dips: Homemade hummus or a white bean dip is a great way to enjoy beans and serve with vegetable sticks.
- Curries and Pasta Sauces: Replace some of the meat in a curry or bolognese with lentils or chickpeas to reduce costs and increase fibre.
- Breakfast: A portion of reduced-salt, reduced-sugar baked beans on wholegrain toast is a classic way to start the day with one portion checked off.
- Snacks: Roast chickpeas with spices for a crunchy, healthy snack alternative.
The Verdict: How to Properly Count Beans in Your 5 A Day
The definitive answer to the question, "Do beans count as 5 A Day?" is yes, but with the specific rule that they contribute only one portion, regardless of the amount or variety consumed. This is a government guideline established to encourage a diverse intake of fruits and vegetables, ensuring a broader spectrum of vitamins and minerals. While some beans, such as green beans, are counted differently, all pulses (like lentils and chickpeas) fall under the one-portion rule. By combining a single portion of beans with a variety of other fruits and vegetables throughout the day, you can build a more balanced and nutritious diet. For further information and official guidelines on what counts towards your 5 A Day, you can visit the NHS website.
Conclusion
Incorporating beans and pulses is a smart move for anyone looking to eat healthily, thanks to their high fibre and protein content. However, to get the most comprehensive nutrition, it is crucial to remember the one-portion limit and not rely solely on them to meet your 5 A Day target. A diverse plate of colourful fruits and vegetables, along with one portion of beans or pulses, is the best strategy for a truly balanced diet.
