Know your pulses…
Also known as garbanzo beans, these have been found to help with weight control. In an Australian study, adults who ate 100g chickpeas a day for four weeks ate fewer processed snack foods and felt fuller than when they didn’t include them in their daily diet.
2 HARICOT BEANS
If you want to boost your iron intake, these are a great choice. A 120g serving (half a large tin) provides more than a fifth of the recommended daily amount of iron.
3 BLACK-EYED PEAS
These are a particularly rich source of the B vitamin folate, making them a good food for women planning a baby and in the first 12 weeks of pregnancy. Just 100g provides more than the recommended daily amount of 200mcg folate.
4 BUTTER BEANS
Sometimes called lima beans, these have one of the lowest calorie contents of all pulses: just 77kcal in 100g compared with 141kcal in soya beans, for example. This makes them a good choice for people watching their weight.
All lentils are packed with nutrients, but for an extra boost go for green and brown ones over red lentils, as they contain twice as much fibre and roughly a third more potassium, phosphorus, iron and copper.
6 SPLIT PEAS
These are simply dried peas. The skins are removed and the peas ‘split’ naturally. There’s little difference nutritionally between yellow and green ones.
7 KIDNEY BEANS
There’s a whole family of different kidney-shaped beans, including cannellini, flageolet and red kidney. Red kidney beans are true stars for fibre, containing more of this nutrient than most other beans. Just half a large tin (120g drained weight) provides a third
of the fibre needed by adults a day.
8 BORLOTTI BEANS
Sometimes called cranberry beans, these are popular in Italy and Portugal. Like all pulses, they’re a good source of fibre and protein.