Food group

Pulses and Beans

Pulses such as beans, lentils and chickpeas are cheap, high in protein and fibre and low in fat — a healthy choice that counts towards your 5 A Day.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it is

Pulses (legumes) are the edible seeds of certain plants, including beans, lentils, chickpeas and peas. They are a versatile, affordable and sustainable food.

What it does

They provide plant protein, fibre, iron and other minerals, help you feel full, support gut and heart health, and can help replace some red and processed meat.

Good sources

Baked beans, kidney beans, chickpeas, lentils, butter beans, black beans and split peas, whether dried, tinned or frozen.

Deficiency and who is at risk

Pulses are not essential in themselves, but they are a valuable source of protein and fibre, especially for vegetarians and vegans, and eating few may make it harder to meet fibre and plant-protein needs.

Balance

Can you have too much?

Pulses are very healthy; increasing them quickly can cause wind and bloating as fibre rises, so build up gradually. Tinned versions can be high in added salt or sugar, so choose no-added-salt options where possible.

Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.

Answers

Pulses and Beans: frequently asked questions

Do beans and pulses count towards 5 A Day?

Yes, but only once a day no matter how much you eat, because they contain fewer of the vitamins found in other fruit and vegetables. They still count as a healthy source of protein and fibre.

Are pulses a good meat alternative?

Yes. Pulses are high in protein and fibre and low in fat, making them a healthy, affordable and sustainable way to replace some or all of the meat in meals.

Related

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Sources

Where this is drawn from

  • NHS — Eat well (Eatwell Guide)
  • British Dietetic Association (BDA)
  • UK Scientific Advisory Committee on Nutrition (SACN)

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