:max_bytes(150000):strip_icc()/health-GettyImages-1452647782-45411ef56eff44e39e7ffe447bb77fed.jpg "Blood Type Diet: Guidelines, Foods, Benefits, Risks")
The blood type diet suggests that eating certain foods based on your blood type can improve your health, helping you avoid common viruses and infections, lose weight, fight diseases like cancer and diabetes, and slow down aging. Dr. Peter D’Adamo, a naturopathic physician, introduced the idea of the blood type diet in his 1996 book Eat Right 4 Your Type.
D’Adamo’s theory is that your body digests food better if you eat the foods that were common when your blood type evolved. However, these claims are not backed by science. Most experts agree there is little evidence to prove the blood type diet is effective.
Your blood type depends on the presence or absence of the A and B antigens (types of molecules) on the surface of your red blood cells. The four main blood types include:
- Type A: Only A antigens are present
- Type B: Only B antigens are present
- Type AB: Both A and B antigens are present
- Type O: Neither A nor B antigens are present
D’Adamo believes that these antigens can also be found in your gut and interact with the food you eat, leading to different reactions and digestive processes.
The diet claims that eating proteins called lectins that don’t match your blood type can lead to potential health conditions. However, there is minimal research to back up this claim.
The Correlation Between Blood Types and Food
According to D’Adamo’s research, early humans commonly had type O blood and were hunters who mostly ate meat.
According to the diet, when humans moved from hunting to farming, blood type A became more prevalent. He suggests that people with type A blood should eat a mostly plant-based diet.
D’Adamo believes that people with type B blood descended from nomadic tribes that consumed more meat and dairy.
Finally, type AB is considered the “modern” blood type. For people with type AB blood, the diet suggests a combination of foods beneficial for type A and B blood.
The blood type diet categorizes foods into three groups for each blood type: highly beneficial, neutral, and avoid.
Each blood type diet includes twelve food groups:
- Beans and legumes
- Beverages, teas, and coffee
- Condiments, sweeteners, and additives
- Dairy and eggs
- Fruits
- Grains and cereals
- Herbs and spices
- Meats and poultry
- Nuts and seeds
- Oils and fats
- Seafood
- Vegetables
Things To Consider
The guidelines provide the number of weekly servings for each food group. For example, if you have type O blood, the diet suggests eating 4-6 ounces (oz) of lean red meat per week for people assigned male at birth and 2-5 oz for people assigned female at birth and children.
The diet refines these recommendations based on your ancestral background. If you’re of African or Asian descent with type O blood, the diet advises eating more lean red meat.
The blood type diet also recommends consuming liquids at least 30 minutes before eating and waiting at least two hours after a meal before drinking again. That can help prevent weakening digestive enzymes, making food easier to digest.
D’Adamo recommends making dietary changes slowly.
The blood type diet has different eating plans for people with blood types O, A, B, and AB:
- Type O diet: Emphasizes high-protein foods and limits grains, beans, and dairy. It’s based on the idea that people with Type O have a digestive system best suited for processing animal proteins, similar to their hunter-gatherer ancestors.
- Type A diet: Focuses on vegetables, fruits, and grains while minimizing meat and dairy. It’s based on the belief that Type A individuals have sensitive immune systems and do best on a vegetarian-like diet, like their agrarian ancestors.
- Type B diet: Includes a balance of meats, vegetables, fruits, grains, and dairy. It’s based on the idea that Type B individuals have a robust digestive system and can eat a diverse diet like their nomadic ancestors.
- Type AB diet: Involves a combination of foods from the type A and type B diets. The AB diet is based on the belief that people with type AB blood can benefit from both type A and type B diets.
Before starting any diet, consult with your healthcare provider to ensure the foods recommended for your blood type are safe for you. Additionally, note that research does not support the claims of this diet. However, it generally recommends healthy foods, so following it may offer benefits, regardless of your blood type.
If you’re interested in following the blood type diet, the lists below offer dietary guidelines:
Type O Diet
- Highly beneficial foods: Beef, lamb, red snapper, broccoli, bananas, mangoes, olive oil, walnuts, and black-eyed peas
- Neutral foods: Chicken, shrimp, Brussels sprouts, eggplants, apples, lemons, chicken eggs, sesame oil, almonds, and pecans
- Foods to avoid: Bacon, pork, cauliflower, cucumbers, kiwis, oranges, cheese, avocado oil, peanuts, cashews, and corn
Type A Diet
- Highly beneficial foods: Red snapper, salmon, olive oil, peanuts, pumpkin seeds, black-eyed peas, broccoli, carrots, and blackberries
- Neutral foods: Chicken, turkey, sea bass, barley, beets, cucumbers, apples, eggs, and almonds
- Foods to avoid: Beef, blue cheese, butter, coconut oil, pistachios, lima beans, kidney beans, cabbage, potatoes, bananas, and mangoes
Type B Diet
- Highly beneficial foods: Goat, lamb, cod, cottage cheese, olive oil, walnuts, kidney beans, rice flour, beets, broccoli, and bananas
- Neutral foods: Beef, turkey, herring, brie cheese, almond oil, flaxseed, soybeans, brown rice, celery, and apples
- Foods to avoid: Chicken, lobster, American cheese, avocado oil, cashews, lentils, whole wheat bread, tomatoes, and avocados
Type AB Diet
- Highly beneficial foods: Turkey, cod, grouper, goat cheese, olive oil, peanuts, brown rice, cucumbers, broccoli, and kiwis
- Neutral foods: Goat, lamb, mussels, eggs, almond oil, cashews, green beans, barley, asparagus, apples, and apricots
- Type AB foods to avoid: Bacon, halibut, blue cheese, coconut oil, sesame seeds, lima beans, avocados, and bananas
The blood type diet also provides guidelines for beverages based on your blood type:
| Blood Type | Recommended | Not Recommended |
|---|---|---|
| Type O | Black cherry, guava, and mango juices | Blackberry juice, coconut milk, and tangerine juice |
| Type A | Alkaline fruit juices like diluted black cherry juice concentrate | Orange, papaya, tangerine, or tomato juices and beer |
| Type B | Cranberry, pineapple, and papaya juices | Coconut milk and pomegranate or tomato juices |
| Type AB | Chamomile tea, cherry juice, and water with lemon | Guava, mango, and orange juices |
Some followers of the blood type diet have reported many health benefits. However, there’s no scientific proof that your blood type influences how your body reacts to different foods. Still, there might be some benefits to the diet.
May Help With Weight Loss
D’Adamo claims you can lose weight by eating based on your blood type. However, weight loss likely occurs because the diet encourages the consumption of whole, unprocessed foods like fruits, vegetables, and lean meats, which are generally healthy choices.
By avoiding ultra-processed foods, which are often high in calories, you may naturally reduce your calorie intake and lose weight. Additionally, the blood type diet promotes regular exercise, which, when combined with a healthy diet, can help you lose weight.
Can Improve Heart Health
Testimonials about the blood type diet include better heart health. However, these changes are likely due to the healthier eating patterns (like whole grains, fruits, and vegetables) encouraged by the diet and unrelated to their blood type.
The blood type diet promotes eating whole, unprocessed foods, which is generally a healthy approach. However, the health benefits claimed by the blood type diet are based on theory and not proven by scientific research. It also has some potential risks.
This diet recommends avoiding certain foods unnecessarily, which could result in nutrient deficiencies. Plus, the meal plan for some blood types may not align with the USDA’s guidelines for a balanced and healthy diet.
For example, the Type O diet restricts dairy and grains, which are usually considered part of a balanced diet.
The blood type diet limits food choices, which may make it difficult to enjoy certain meals or dine out. This restrictive approach can make the diet challenging to follow and maintain in the long term. This diet also suggests eating organic and specialty foods, which can be expensive.
The blood type diet, created by Dr. Peter D’Adamo, suggests that your blood type should determine your food choices for optimal health and weight management.
While some people have noticed some benefits, the blood type diet doesn’t have scientific evidence showing its effectiveness. If you’re interested in the blood type diet, however, it’s best to consult with your healthcare provider to learn if the guidelines of the blood type diet are safe for you to follow.
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