The Simple Answer: Yes, But With a Caveat
Many people are surprised to learn that beans and pulses, such as chickpeas, lentils, and kidney beans, are a valid part of the 5 A Day target. The 'catch', as defined by public health bodies like the NHS, is that they only ever count as a maximum of one portion per day, no matter how many different types you eat. This rule exists because while beans are a fantastic source of protein and fibre, they contain a different nutritional profile compared to other fruits and vegetables, and a wider variety of produce is encouraged for a broader spectrum of nutrients. For example, if you eat both lentils in a soup and kidney beans in a chilli on the same day, you have still only added one portion towards your daily goal from pulses. This distinction encourages the consumption of a diverse range of fruits and vegetables beyond just beans and pulses.
What Counts as a Portion of Beans?
To officially count as one portion of your 5 A Day, you need to consume 80g of cooked pulses or beans. This amount is roughly equivalent to three heaped tablespoons. This applies to a wide range of popular choices, both canned and dried. Canned beans are a particularly convenient option, but for the healthiest choice, it's best to select those with no added salt or sugar and to rinse them thoroughly before use to wash off excess sodium.
Types of Beans and Pulses That Count
An impressive number of beans and pulses qualify for this one-portion-per-day rule, providing ample variety for your meal planning. These include:
- Baked beans: These count, but opt for low-sugar and low-salt versions.
- Kidney beans: A staple for chilli and other stews.
- Haricot beans: The base for traditional baked beans.
- Cannellini beans: Excellent in soups and salads.
- Chickpeas: Perfect for curries, salads, and hummus.
- Lentils: Red, green, yellow, and brown lentils are all included.
- Butter beans: Creamy and versatile, great in stews.
- Soya beans: A great source of plant-based protein.
The Exception: Green Beans are Different
It's important to distinguish between pulses and certain green vegetables. Runner beans, broad beans, and other types of green beans are classified as vegetables and can be counted separately from the single portion of pulses. This means you could potentially have one portion of kidney beans and another portion of runner beans and have it count as two distinct portions towards your 5 A Day. This is because they have a different nutritional profile, containing a higher concentration of certain vitamins and minerals compared to mature dried beans.
Beyond 5 A Day: The Health Benefits of Beans
Even with the one-portion rule, beans and pulses offer significant health benefits that make them an invaluable part of a balanced diet. They are a low-fat, high-fibre food, and an excellent source of protein, especially for those following a vegetarian or vegan diet. Their rich fibre content aids digestion and promotes satiety, helping with weight management. Regular consumption is also linked to reduced risk factors for cardiovascular disease and certain cancers. Their nutritional value extends to essential micronutrients like folate, iron, magnesium, and manganese. You can learn more about the specific benefits of different varieties on websites like Medical News Today.
Comparison: Beans vs. Other 5 A Day Portions
Understanding how beans differ from other 5 A Day components is key to a balanced diet. The table below highlights some of the rules to follow.
| Item | Portion Size | Counts as... | Daily Limit | Special Rule |
|---|---|---|---|---|
| Beans/Pulses | 80g (3 heaped tbsp) | 1 portion | 1 portion | Only counts once per day, regardless of variety or quantity. |
| Fruit Juice | 150ml | 1 portion | 1 portion | Max 150ml combined total from juices/smoothies per day. |
| Most Vegetables | 80g (3 heaped tbsp) | 1 portion | No limit | Can count multiple portions of different vegetables. |
| Dried Fruit | 30g | 1 portion | 1 portion | Recommended to eat with meals due to sugar content. |
How to Easily Incorporate Beans into Your Diet
Including beans and pulses in your diet is simple and affordable. Here are a few ideas:
- Soups and stews: Add a handful of lentils or a can of kidney beans to thicken and add nutrients.
- Salads: Toss chickpeas or cannellini beans into a salad for a protein boost.
- Curries: Use chickpeas as a meat substitute or to bulk up a vegetable curry.
- Baking: Mash black beans into brownie mix for a healthier, moist treat.
- Breakfast: Have a portion of baked beans on low-sugar wholemeal toast.
Conclusion: Maximizing Your 5 A Day with Beans
Beans and pulses are a fantastic, fibre-rich addition to your diet that absolutely count towards your 5 A Day. By understanding the one-portion-per-day rule for pulses, you can strategically incorporate them alongside a diverse range of fruits and vegetables to ensure you're getting the full spectrum of nutrients. Remember that while baked beans are a convenient option, opting for lower salt and sugar varieties is best, and green beans can be counted as a separate portion. Ultimately, a balanced approach is key to reaping the maximum health rewards from your daily food choices.
