The 'One Portion' Rule for Beans and Pulses
For many, the question 'Do beans count toward 5 A Day?' is a common source of confusion. The simple answer is yes, they do, but with a specific limitation. Official health guidelines, such as those from the NHS, state that beans and pulses can only contribute a maximum of one portion to your 5 A Day, regardless of how much you consume in a single day or how many different types you eat. This rule applies to pulses like kidney beans, chickpeas, lentils, and haricot beans. This distinction is made because, while pulses are an excellent source of fibre and plant-based protein, they do not provide the same broad mix of vitamins and minerals found in fruits and other vegetables.
Why a Single Portion?
The primary reason for the cap on bean portions is to encourage dietary diversity. If a person could meet their entire 5-a-day requirement by eating large quantities of beans, they might miss out on the other vital nutrients provided by a variety of different fruits and vegetables. For instance, leafy greens are rich in vitamin K, while citrus fruits provide vitamin C—nutrients not as prevalent in pulses. By limiting beans to a single portion, health organizations nudge people towards a more varied and balanced diet that covers a wider spectrum of nutritional needs.
Understanding Portion Sizes and What Counts
A single portion of cooked beans or pulses is defined as 80g, which is approximately three heaped tablespoons. This applies to both canned and dried varieties. When using canned beans, it is recommended to opt for low-sodium options or rinse them thoroughly to reduce the salt content. This portion size is consistent across most types of pulses, including:
- Lentils (red, brown, green)
- Chickpeas
- Kidney beans
- Haricot beans (used in baked beans)
- Butter beans
- Black-eyed peas
It is important to note that regular green beans, runner beans, and broad beans are considered different from pulses. These are botanically classified as vegetables and can be counted as multiple separate portions towards your 5 A Day. For example, three heaped tablespoons of green beans would count as one portion, and another three tablespoons of a different vegetable, like peas or sweetcorn, would be a second portion.
Comparing Beans to Other 5 A Day Portions
To better understand the nutritional differences, let's compare a portion of beans to other common 5 A Day items.
| Feature | Beans & Pulses | Other Fruits & Vegetables | Juice (150ml) | Dried Fruit (30g) |
|---|---|---|---|---|
| Contribution | Maximum 1 portion per day, regardless of quantity | Each distinct fruit or vegetable counts as a separate portion (80g each) | Maximum 1 portion per day, regardless of quantity | Maximum 1 portion per day |
| Key Nutrients | High in fibre, protein, folate, iron, potassium | Wide variety of vitamins, minerals, and phytochemicals | Vitamins (e.g., Vitamin C), but with high sugar content and less fibre | Fibre, but with concentrated natural sugars that are harder on teeth |
| Satiety | High (due to fibre and protein) | Varies depending on type | Low | Moderate |
| Fibre | Very high, especially soluble and insoluble fibre | High (but depends on variety) | Low (processing removes most fibre) | High (but less than whole fruit) |
How Beans Boost Your Health Beyond 5 A Day
Even with the one-portion rule, beans and pulses offer a multitude of health benefits that make them a valuable part of a balanced diet. Beyond contributing to your daily fruit and vegetable intake, they play a crucial role in overall wellness:
- Cardiovascular Health: Regular bean consumption is linked to lower blood cholesterol levels, a significant factor in reducing heart disease risk. The soluble fibre in beans binds to cholesterol and removes it from the body.
- Blood Sugar Control: Beans have a low glycemic index, which means they release sugar into the bloodstream slowly. This can help stabilize blood glucose levels, making them an excellent food for managing or preventing type 2 diabetes.
- Digestive Health: Both soluble and insoluble fibre promote healthy digestion. Insoluble fibre adds bulk to stool, preventing constipation, while soluble fibre acts as a prebiotic, feeding beneficial gut bacteria.
- Weight Management: The high fibre and protein content in beans increase satiety, helping you feel fuller for longer. This can help reduce overall calorie intake and assist with weight control.
- Cancer Prevention: Some studies have linked consistent legume intake to a lower risk of certain cancers, particularly colorectal cancer. This is attributed to their high fibre and antioxidant content.
- Nutrient Density: Beans are an affordable and nutrient-dense source of vital minerals like iron, folate, and potassium, which are essential for many bodily functions.
Practical Ways to Add Beans to Your Meals
Integrating more beans and pulses into your diet is easy and affordable. Whether starting from dried or using convenient canned options, they are incredibly versatile.
- Start with Canned Beans: If you are new to cooking with beans, low-sodium canned options are a great place to start. Rinse them before use to remove excess sodium.
- Add to Soups and Stews: Boost the fiber and protein of your favourite soups, stews, and casseroles by adding a can of kidney beans, chickpeas, or lentils.
- Bulk up a Bolognese: Replace some of the mince in your bolognese or chilli con carne with lentils or kidney beans for a healthier, more fibre-rich meal.
- Make Healthy Dips: Blend chickpeas with tahini, lemon juice, and garlic to create a simple and healthy hummus.
- Toss in Salads: Add a handful of chickpeas or lentils to your salads for extra texture, protein, and staying power.
- Prepare Ahead: Cooking a large batch of dried beans and freezing them in portions is a cost-effective way to have them ready for quick meals throughout the week.
Conclusion
In summary, beans and pulses are a fantastic and cost-effective way to contribute to your 5 A Day, but with the specific understanding that they contribute a maximum of one portion per day. Their high fibre and protein content makes them incredibly beneficial for heart health, blood sugar, digestion, and weight management, providing an excellent nutritional complement to the varied vitamins found in other fruits and vegetables. By following the 80g portion guideline and incorporating a diverse range of produce, you can enjoy all the health benefits that legumes have to offer without compromising your overall dietary goals. For further information on official dietary guidelines, you can consult the NHS 5 A Day website.
