Yes, But There's a Catch: The Single Portion Rule
It is a common point of confusion: if you eat a large bowl of lentil soup or a generous serving of baked beans, does that give you more than one of your five a day? The simple answer is no. Official health advice, such as from the NHS, specifies that beans and pulses (including chickpeas and lentils) can only ever contribute a maximum of one portion to your daily target. This rule applies no matter how many different types you eat or how much you consume in one day.
The reason for this limitation lies in the nutritional makeup of pulses. While they are an excellent source of fibre and protein, their vitamin and mineral content differs from that of other fruits and vegetables. To achieve a broad spectrum of nutrients, it's important to consume a variety of different fruits and vegetables, not just rely on beans. Green beans, however, are an exception; these are technically vegetables and can count as a separate portion from pulses.
What Counts as a Portion of Beans or Pulses?
A standard adult portion is defined as 80g, which is roughly equivalent to three heaped tablespoons of cooked beans or pulses. This includes a wide array of options, such as haricot beans (used in baked beans), kidney beans, butter beans, cannellini beans, chickpeas, and lentils. Both canned and dried varieties count, though it's recommended to choose low-salt and low-sugar options for canned goods. Dried pulses should be soaked and cooked thoroughly, and soaking water should be discarded to reduce the carbohydrate (oligosaccharide) content that can cause digestive discomfort.
Health Benefits of Incorporating Beans and Pulses
Beyond contributing to your five a day, beans and pulses offer a wealth of health benefits that make them a valuable part of any diet, whether you are vegetarian, vegan, or a meat-eater.
- Rich in Fibre: The high fibre content supports digestive health, promotes feelings of fullness, and can help regulate blood sugar levels.
- Source of Protein: As a plant-based source of protein, they are an excellent meat alternative, especially for those on vegetarian or vegan diets.
- Heart Health: Regular consumption of beans has been linked to a reduced risk of cardiovascular disease, partly by helping to lower LDL (bad) cholesterol.
- Blood Sugar Management: Their low glycaemic index and high fibre content make them beneficial for managing blood glucose levels and reducing the risk of type 2 diabetes.
- Micronutrient Powerhouse: Beans are packed with essential vitamins and minerals, including folate, iron, magnesium, and potassium.
- Gut Health: The prebiotic fibres found in beans can enhance gut health by fostering the growth of beneficial bacteria.
Comparing Different Types of Beans
To get the most out of incorporating beans into your diet, it's useful to know the different characteristics of popular varieties. Their unique textures and flavours lend themselves to different culinary uses.
| Bean Type | Texture When Cooked | Best For... | Notes |
|---|---|---|---|
| Black Beans | Meaty, dense | Tacos, burritos, soups, salads | Great for Mexican and Latin American cuisine. |
| Kidney Beans | Earthy, firm | Chilli con carne, curries, stews | Holds shape well during cooking. |
| Cannellini Beans | Creamy, nutty | Soups (e.g., Minestrone), salads | Italian staple, great for absorbing flavours. |
| Chickpeas | Nutty, firm | Hummus, curries, roasted snacks | Versatile, a staple in Middle Eastern and Indian cooking. |
| Navy Beans | Mild, soft, starchy | Baked beans, purees, soups | Breaks down easily to thicken dishes. |
| Lentils | Quick-cooking, earthy | Soups, curries (dhal), salads | No soaking required, available in green, red, and brown varieties. |
How to Increase Your Bean and Pulse Intake
Incorporating more beans into your diet is a straightforward and cost-effective way to boost your nutrient intake. Here are a few simple tips:
- Add them to salads: A handful of chickpeas or cannellini beans can turn a simple salad into a filling meal.
- Boost your soups and stews: Throw a can of kidney beans into your next beef stew or add lentils to a vegetable soup to increase fibre and protein content.
- Try meat-free meals: Use black beans in burgers or lentils in a Bolognese sauce as a healthy replacement for meat.
- Make your own dips: Create a fresh, healthy hummus with chickpeas and tahini, or a cannellini bean dip with garlic and herbs.
- Bake with them: Bean flour can be used in gluten-free baking, and pureed beans can add moisture and fibre to brownies or other treats.
- Enjoy them for breakfast: A small portion of low-sugar baked beans on wholemeal toast is an excellent way to start your day and get one portion of your five a day out of the way.
Important Considerations for Digestion
Some people experience gas or bloating when consuming beans, but this can be managed. The oligosaccharides that cause gas are largely soluble in water. Following these steps can help:
- Soak dry beans: Soak dried beans for several hours or overnight and then discard the soaking water before cooking.
- Use canned beans: Rinsing canned beans thoroughly before use can help wash away some of the gas-causing compounds.
- Start small and increase gradually: If your body is not used to the high fibre content, begin with small servings and slowly increase your intake over time.
Conclusion: Maximize Nutrition with a Balanced Approach
In summary, beans and pulses are a fantastic source of fibre and protein and definitely count towards your five a day, but remember the one-portion-per-day rule. Their rich nutrient profile offers significant benefits for heart health, blood sugar, and digestion. By incorporating a variety of beans into your diet and understanding the specific rules, you can enjoy their benefits alongside a wide range of other fruits and vegetables to achieve a truly balanced and healthy eating plan.
For more detailed nutritional information and guidance, consult official resources like the NHS or a registered dietitian. For example, the NHS website provides extensive information on what counts towards your five a day.
