Yes, But With a Catch: The 'Once a Day' Rule
The short answer to whether beans count towards your 5 A Day is yes, but there is an important stipulation: they can only ever count as one portion, no matter how many you consume throughout the day. This is because, while packed with beneficial fiber and protein, beans and pulses do not provide the same spectrum of vitamins and minerals as a typical portion of fruit or vegetables. This distinction is crucial for those aiming to meet their daily nutritional targets through a diverse range of plant-based foods. A single portion is typically defined as 80g or about three heaped tablespoons of cooked pulses.
Why the 'Once a Day' Limit?
The guideline that limits beans and pulses to a single daily portion is rooted in a focus on nutritional diversity. Your 5 A Day target is designed to encourage consumption of a wide variety of fruits and vegetables, each offering different combinations of vitamins, minerals, and phytonutrients. While beans are exceptionally healthy, relying on them for multiple portions would mean missing out on the distinct benefits offered by other fruits and vegetables, such as leafy greens, peppers, or berries. For instance, the high-fiber content in beans is fantastic for digestive health, but other vegetables may be richer in specific antioxidants or vitamins that beans lack. The "one and done" rule ensures you don't over-rely on a single food group while striving for balance.
How Different Beans and Pulses Count
Not all beans and related legumes are treated equally in the 5 A Day system. For example, green beans and broad beans, which are picked and eaten when fresh, are typically counted as vegetables because their nutritional profile more closely aligns with that group. In contrast, dried and cooked pulses like haricot beans (used in baked beans), kidney beans, chickpeas, and lentils all fall under the 'one portion a day' rule. This means you can have a portion of canned green beans plus a portion of kidney beans in a chilli and count them as two separate portions. The key is understanding their form and nutritional category.
Fresh, Canned, or Dried: What's the Best Choice?
Whether you choose fresh, canned, or dried beans, they can all contribute towards your 5 A Day. The key differences lie in convenience, cost, and sodium content.
- Dried Beans: These are often the most economical option and contain virtually no sodium. They require soaking and a longer cooking time but allow for complete control over the added salt and seasonings. Nutritionally, they are very similar to their canned counterparts.
- Canned Beans: A time-saver and incredibly convenient, canned beans are pre-cooked and ready to use. However, they can be high in sodium. Look for 'no-salt-added' or 'low-sodium' versions or rinse them thoroughly to reduce the salt content significantly.
- Fresh Beans: Green beans and broad beans are excellent examples of fresh beans that count fully as vegetables. They are often eaten with the pod and offer a different nutritional makeup compared to the dried varieties.
Maximizing the Benefits: Incorporating Beans into Your Diet
Making beans a regular part of your meals is easy and provides a significant nutritional boost. They are a powerhouse of plant-based protein, fiber, and important minerals like iron, folate, and magnesium.
- Soups and Stews: Add lentils to a vegetable soup or chickpeas to a hearty stew for added texture and substance.
- Salads: Toss kidney beans, black beans, or chickpeas into your salad to make it more filling and protein-rich.
- Curries and Chilli: Beans are a cornerstone of vegetarian and meat-based curries and chilis, where they absorb flavors beautifully.
- Dips and Spreads: Use chickpeas to make homemade hummus or blend white beans for a creamy sandwich spread.
- Baked Goods: Pureed black beans can be a surprising ingredient in brownies or other baked goods, adding moisture and fiber.
Comparison of Bean Types and Their 5 A Day Status
| Bean/Pulse Type | 5 A Day Status | Portion Size | Notes |
|---|---|---|---|
| Kidney Beans | Counts as 1 portion (max) | 3 heaped tbsp (80g) | Dried or canned. Excellent source of iron and fiber. |
| Chickpeas | Counts as 1 portion (max) | 3 heaped tbsp (80g) | Dried or canned. Versatile in salads, curries, and hummus. |
| Lentils | Counts as 1 portion (max) | 3 heaped tbsp (80g) | Dried or canned. Great for soups and curries. |
| Haricot Beans (Baked Beans) | Counts as 1 portion (max) | 3 heaped tbsp (80g) | Opt for low-salt and low-sugar varieties. |
| Green Beans | Counts as a full vegetable portion | 4 heaped tbsp (80g) | Can be counted separately from dried beans. |
| Broad Beans | Counts as a full vegetable portion | 3 heaped tbsp (80g) | Can be counted separately from pulses. |
| Soya Beans | Counts as 1 portion (max) | 3 heaped tbsp (80g) | Rich in protein, often used in vegetarian dishes. |
Conclusion
In summary, beans and pulses are a nutrient-dense and valuable component of a healthy diet, and they do indeed count towards your 5 A Day target. However, it is essential to remember the specific guideline: they can only contribute a maximum of one portion per day, regardless of the quantity or variety consumed. The one exception is for fresh, un-dried varieties like green beans and broad beans, which can count as additional vegetable portions. By combining these nutritious legumes with a wide array of other fruits and vegetables, you can build a balanced, fiber-rich, and healthy eating plan that meets your daily requirements. Remember to rinse canned beans to reduce sodium and incorporate a variety of plant-based foods for maximum benefit.
Optional Outbound Link
For more detailed nutritional information and healthy recipe ideas featuring beans and pulses, visit the NHS's healthy eating guide: https://www.nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/.
