Yes, Peas Do Count, But With a Key Rule
Yes, peas absolutely count towards your 5-a-day target, as confirmed by health bodies like the NHS. However, the crucial detail is that they belong to a category known as 'pulses,' which includes beans and lentils. A specific rule for pulses dictates they can only ever contribute a maximum of one portion to your daily total, no matter how many you eat. This is because pulses, while nutritious, offer a different mix of vitamins and minerals compared to other fruits and vegetables, and also contain a higher amount of fiber and protein.
What is a Portion of Peas?
For an adult, a portion of peas is defined as three heaped tablespoons, which is equivalent to 80g. This guideline applies to fresh, frozen, and canned peas, though you should opt for canned varieties with no added salt or sugar where possible. Children's portion sizes can be smaller, roughly the amount that fits into the palm of their hand.
The Pulse Rule Explained in Detail
The limitation on counting pulses only once per day is designed to encourage dietary variety, ensuring people get a wide range of nutrients from different fruits and vegetables. Pulses are excellent for fibre and protein but contain a different profile of other vitamins and minerals. For example, leafy greens offer more varied nutrients. By capping pulses at one portion, you are motivated to fill your remaining 5-a-day with other items, such as a side salad, broccoli, or an apple.
What About Different Types of Peas?
Not all peas are created equal when it comes to your daily count. The classification depends on the type of pea and how it is consumed:
- Green Garden Peas (Fresh, Frozen, Canned): These are considered pulses and are subject to the one-portion-per-day rule.
- Dried Split Peas: Also a pulse, they count as one portion after being cooked, and offer a more concentrated source of protein and fiber.
- Sugarsnap Peas and Mangetout: Unlike green peas, these are eaten with the pod and are classified simply as vegetables. This means they are not subject to the pulse rule and can contribute towards your five portions multiple times in a day.
Peas vs. Other Starchy Foods: A Comparison
It's easy to get confused about which starchy foods count towards your 5-a-day, especially since some, like potatoes, do not. Here's a quick comparison:
| Food Item | Classification | Counts Towards 5-a-day? | Portion Guidance |
|---|---|---|---|
| Green Peas | Pulse/Starchy Vegetable | Yes, but limited to one portion per day | 3 heaped tablespoons (80g) |
| Dried Split Peas | Pulse | Yes, limited to one portion per day (cooked) | 3 heaped tablespoons (80g) |
| Sugarsnap Peas | Vegetable | Yes, and can be counted more than once per day | 1 handful (80g) |
| Potatoes | Starchy Food | No, considered a starch like bread or pasta | N/A |
| Sweet Potatoes | Vegetable | Yes | 1 large sweet potato |
| Broccoli | Vegetable | Yes | 2 spears (80g) |
Nutritional Benefits of Including Peas
Beyond the 5-a-day count, adding peas to your diet offers significant health benefits. They are a good source of fiber, which is crucial for digestive health and promoting a feeling of fullness. The high protein content also contributes to satiety, making them a great option for managing weight. Peas are packed with vitamins and minerals, including Vitamins A, C, and K, as well as folate and magnesium. They also contain antioxidants that can help protect cells from damage. Peas are low on the glycemic index, meaning they cause a slower rise in blood sugar levels, which is beneficial for diabetes management.
Conclusion: Making the Most of Your Peas
So, to recap, peas do count towards your 5-a-day, but remember the crucial pulse rule: they can only be one of those five portions. This applies to fresh, frozen, canned, and dried green peas. You can, however, have more than one portion of sugarsnap peas or mangetout, as they are not classified as a pulse. The key is to include a wide variety of different fruits and vegetables in your diet to ensure you get a broad spectrum of nutrients. A simple way to get a portion is to add three heaped tablespoons to your meals. Enjoying peas is a simple and effective way to boost your daily vegetable intake, but be sure to pair them with other vibrant, non-pulse options to maximize your nutrient intake. For more information on dietary guidelines, consult the official NHS Eatwell Guide.
