Understanding the 'One Portion' Rule for Beans and Pulses
Many people assume that because different types of beans, such as black beans, kidney beans, and chickpeas, offer a variety of nutrients, they each count as a separate portion towards their 5 A Day. However, health organizations like the NHS state that all beans and pulses, when eaten as a main component of a meal, can only ever contribute a maximum of one portion per day.
The primary reason for this rule is the specific nutritional composition of beans and pulses. They are particularly rich in fibre and protein but have a slightly different vitamin and mineral profile than most other fruits and vegetables. To encourage a broad and diverse intake of nutrients, the 5 A Day guidelines prioritize consuming a wide 'rainbow' of different fruits and vegetables, each with its own unique health benefits.
Which Beans and Pulses Count?
The rule that only one portion counts per day applies to a wide range of beans and pulses, including:
- Kidney beans
- Haricot beans (the type used in baked beans)
- Chickpeas
- Lentils (all colours)
- Butter beans
- Black-eyed peas
- Cannellini beans
- Soya beans
The Green Bean Exception
There is a notable exception to the 'one portion' rule. While pulses like lentils and chickpeas are limited, green beans (and other similar varieties like runner beans) are counted as a standard vegetable portion. This means you can have a portion of green beans alongside a meal containing lentils and count both as separate contributions towards your daily total. This distinction is made because green beans are botanically and nutritionally closer to other vegetables than they are to dried pulses. An adult portion of green beans is defined as four heaped tablespoons of cooked beans.
Comparison of Beans/Pulses vs. Other Vegetables for 5 A Day
To better understand why beans and pulses are treated differently, consider this comparison table:
| Feature | Beans and Pulses (e.g., Lentils) | Standard Vegetables (e.g., Broccoli) |
|---|---|---|
| Portion Contribution | Maximum of one portion per day, regardless of amount or variety. | Each 80g portion counts as one of your 5 A Day. |
| Primary Nutrients | Excellent sources of fibre, protein, B vitamins, and minerals. | Wide variety of vitamins (like Vitamin C, K), minerals, and antioxidants. |
| Nutrient Density | Less varied nutrient composition compared to other fruits and vegetables, despite being nutrient-rich overall. | High concentration of various micronutrients, justifying multiple servings. |
| Calorie Count | Higher in calories due to their carbohydrate and protein content. | Generally lower in calories, allowing for a higher volume of intake. |
| Fibre Type | High in soluble and insoluble fibre, beneficial for gut health. | High in fibre, supporting digestive health. |
| Role in Diet | Can serve as a protein alternative to meat and fish. | Often consumed as a side dish, salad component, or included in main meals. |
Maximizing Your 5 A Day with Beans
While the one-portion limit for beans and pulses might seem restrictive, they are still a vital component of a healthy diet. Their rich fibre and protein content can significantly contribute to satiety and overall nutritional balance. The key is to use them strategically alongside other fruits and vegetables to hit your daily target.
Here are some simple ways to incorporate beans and other vegetables into your meals:
- Breakfast: Add a portion of low-salt, low-sugar baked beans to wholegrain toast, served with grilled tomatoes. This could easily give you two portions of your 5 A Day.
- Lunch: Create a hearty salad with a base of mixed leaves and add a three-tablespoon portion of chickpeas or kidney beans, along with chopped cucumber, peppers, and tomatoes.
- Dinner: Bulk up a chilli con carne by adding an extra can of beans and more chopped vegetables like mushrooms, onions, and sweetcorn. This is an effective way to get multiple portions while reducing the amount of meat.
- Soups and Stews: Red lentils disappear into soups, thickening them while adding a nutritious boost. For a textured result, add cooked green or brown lentils to a vegetable stew.
The Wider Context of 5 A Day
Remember that the 5 A Day recommendation is about variety. It's not just about hitting a number, but about eating a wide spectrum of fruits and vegetables to get a complete range of vitamins, minerals, and phytonutrients. Focusing on colour is a great way to ensure you're getting different types of nutrients.
For example, combining a vibrant red tomato sauce (a portion of canned tomatoes or purée counts), with a handful of green beans (a separate portion), and a serving of chickpeas (your daily bean portion) in one meal, you've already made significant progress towards your target.
Conclusion
To answer the question, "Do different beans count as 5 A Day?" the official guidance from health bodies like the NHS is clear: all beans and pulses, regardless of the variety or amount, contribute only one portion per day towards your target. The exception is green beans, which, along with other similar podded vegetables, count as separate vegetable portions. The rationale behind this lies in their different nutritional profile, which is high in fibre and protein but less diverse in micronutrients compared to a wide range of fruits and vegetables. By understanding this rule and using beans and pulses as a versatile part of a varied diet, you can still easily achieve your daily 5 A Day and enjoy all their health benefits.
For more information on what counts towards your 5 A Day, you can visit the official NHS guidelines.
