Beans, lentils, and chickpeas are nutritionally dense (high protein, high fibre, micronutrient-rich) and among the cheapest healthy foods available. Most UK adults eat them rarely; populations eating them regularly (Mediterranean, Latin American, South Asian) show longer life expectancies on average.
How to add them
Tinned beans (£0.50-1) added to soups, salads, stews. Lentils in curries, soups. Hummus as snack. Chickpeas roasted as crunchy snack. Bean-based main dishes 2-3 nights weekly.
What changes
Fibre intake meets target (most UK adults under-eat fibre). Protein at low cost. Microbiome diversity. Improved satiety. Lower food spending.
Skip nothing else; just add beans to existing meals. Most cost-effective nutritional upgrade available.