8 Budget-Friendly Blue Zone Foods

Have you heard of the Blue Zones, or Blue Zone foods? In 2004, National Geographic sought to uncover the secrets of longevity and discovered five places around the world where people consistently live more than 100 years of age. These locations were dubbed the Blue Zones, and the diets of the people in those countries are now known as the Blue Zone Diet.

We can get behind such a way of living and eating; we’ve often talked here about Clean Plates about the value of eating lots of unprocessed whole foods, and the value of traditional ways of eating such as the Mediterranean diet. And those ways definitely have a lot in common with Blue Zone foods. According to the International Food Information Council’s 2024 Food and Health Survey, healthy aging is a top benefit that people seek from food. 

But you don’t have to live in one of the Blue Zones to benefit from some of the foods that have been studied for their benefits to these communities. Nor do you have to spend a whole lot of money, as some of these recommended items can be hard to source or expensive–or both (think Brazil nuts, grape molasses, sheep’s milk). We talked to registered dietitian nutritionists (RDNs) and asked them to recommend budget-friendly foods on the Blue Zone list.

Kale

This leafy green veggie is not only affordable, but it’s also nutrient-dense providing fewer than 50 calories in 1½ cups, plus it’s an excellent source of vitamin C and a good source of vitamin A. According to Lisa Andrews, MEd, RD, LD, owner of Sound Bites Nutrition, this Blue Zone food originates from central Asia contains contains phenolics, carotenoids, and glucosinolates, which research suggests help reduce chronic, degenerative diseases. For salad, Andrews recommends “massaging it for five minutes until it turns shiny, and then finely chopping it.” Softening the greens makes them easier to eat–and sweetens the flavor. 

Blueberries

Blueberries are a delicious, accessible, and relatively inexpensive Blue Zone food, as one cup provides 84 calories and is a good source of vitamin C and fiber. Research shows that blueberries contain anthocyanin, a powerful antioxidant that may reduce the risk of heart disease, diabetes, and obesity. Andrews adds that blueberries also have anti-inflammatory properties that may protect vascular function. In terms of cost, Andrew suggests picking up fresh blueberries when they’re in season from late April to early September or purchasing frozen blueberries which can be used in oatmeal, smoothies, muffins, and yogurt parfaits.

Peanuts

“Both legumes and nuts figure prominently in the blue-zone diet, and peanuts (technically a legume, not a nut) are a great example of a Blue Zone friendly food because when eaten raw or roasted straight from the shell, they are minimally processed and rich in nutrients, including protein, fiber, folate, vitamin E, copper, and iron,” explains Malina Malkani MS, RDN, CDN owner of Malina Malkani Nutrition and author of Safe and Simple Food Allergy Prevention. Peanuts are readily accessible and easy to buy in bulk–which reduces the cost. “Peanuts are ideal for snacking, but they also add flavor, richness, and nutrition to cooked vegetable dishes such as stir-fries, soups, and stews,” Malkani says.

Whole Wheat Sourdough Bread

Another top pick by Malkani is whole wheat sourdough bread “because it offers higher fiber content and the goodness of whole grains in a form that is easier for the body to absorb and digest, all of which can help stabilize post-meal blood sugar levels.” In addition, the fermentation process that occurs when making whole wheat sourdough bread helps lower the number of phytates that attach to certain minerals and reduce mineral absorption in the body. “As a part of a Blue Zone- friendly diet, whole wheat sourdough bread can help bring balance to meals and serves as an affordable and satisfying vehicle for nutrient-rich, Mediterranean vegetable and legume-based spreads,” Malkani explains.  

Lentils

Lentils are atop pick by Keith T. Ayoob, EdD, RD, FAND Associate Clinical Professor Emeritus at the Albert Einstein College of Medicine and owner of Cut to the Chase Nutrition. He says that lentils are super budget-friendly and one half cup of cooked lentils provides about one-third of your daily recommended fiber, along with 12 grams of protein. “Lentils also have a neutral flavor profile, so they take well to any cuisine and combine with any herbs and spices you want to toss with them,” Ayoob says. Plus they’re convenient and you don’t have to soak them. Enjoy them from a can or cook dry lentils in about 20 to 30 minutes.

Potatoes 

Potatoes are a healthy affordable food, no matter what kind. “Whether they’re purple sweet potatoes, an important part of the diet in the Okinawa Blue Zone, or regular white or yellow potatoes, commonly consumed in the Ikarian Blue Zone,” says Ginger Hultin, MS, RDN, CSO an integrative registered dietitian nutritionist. Hultin says all types of potatoes contain nutritional properties linked to longevity. Plus, they’re a source of complex carbohydrates, are rich in fiber (especially if you eat the skin, too!), and contain nutrients like vitamins B6 and C, potassium, and magnesium—which can boost the nutritional value of any meal. 

Oats

Because they are a whole grain, oats align with the Blue Zone guideline of opting for “single-ingredient, plant-based foods,” says Karman Meyer, RDN, LDN, author of The Everything DASH Diet Meal Prep Cookbook and founder of The Nutrition Adventure.

Erin Palinski-Wade, RD, CDCES, author of 2-Day Diabetes Diet ’ explains that oats provide a good source of fiber including beta-glucan, a type of soluble fiber that has been shown to lower unhealthy LDL cholesterol levels and help to reduce the risk of heart disease. Plus, “The low glycemic index of oats, paired with the fiber content, provide a limited impact on blood sugar levels, making oats a blood-sugar-friendly alternative to refined grains,” Palinski-Wade says. Enjoy oatmeal topped with nuts and berries for breakfast, or use oats for homemade granola. You can also add oats to smoothies, or opt for oat flour to create whole-grain baked goods.

Chickpeas

Another budget-friendly Blue Zone food that Palinski-Wade recommends is the humble chickpea (aka garbanzo bean). “A one-pound dry bag of chickpeas can cost as little as $1.50 and yield up to 6 cups of cooked chickpeas, providing a great bang for your buck when it comes to grocery shopping,” she says. In addition, chickpeas are a good source of fiber, including soluble fiber which can help to reduce unhealthy cholesterol levels and reduce the risk of future heart disease, she says. Chickpeas are also a low-glycemic food, which means they have minimal impact on blood sugar levels. As a good source of resistant starch, chickpeas can help suppress post-meal glucose levels when used as a replacement for more refined carbohydrate choices.