Myth or Fact: You Can Eat and Diet According to Your Blood Type

The idea of eating food according to your blood type comes from the naturopath Peter J. D’Adamo. He stated that the type of food you eat can have different effects on your body if you are a certain blood type. You may also experience more success in weight loss, benefit from better food digestion and also be at lower risk from various diseases.

These claims were openly featured in his New York Times best-seller book called “Eat Right for Your Type” and another book by the name of “Live Right for Your Type”.

This diet is also called the Adamo Blood Type Diet and it has people questioning if his statements are true. Having read his books and done extensive research, it is time for me to share with you if his claims are facts or myths and if a blood type diet really works.

Does a Blood Type Diet Really Work?

Here is the short answer. A scientific journal in 2013 has studied 16 articles covering a total of 1415 reference that made claims of blood type diets. It was concluded that all of the articles lacked supporting evidence to substantiate the claims. However, many people are still arguing that a blood type diet, or a personalized diet, according to their blood type has yielded favorable results.

Here is the long answer. Although there is insufficient evidence supporting blood type diets, there is equally insufficient evidence that it doesn’t work. Therefore it can’t really be classified as a fact (as it’s still scientifically unproven) or as a myth (as it’s also not been disproven).

The only way to confirm the claims by Peter J. D’Adamo is through anecdotal evidence. Interestingly enough, there is evidence that people with certain blood types are more susceptible to certain diseases and illnesses[1]. And the risk of certain diseases can be lowered when dieting appropriately. Although there is no proven direct connection between a blood type diet and its effectiveness, it can still make sense if you see it from a different angle.

The question you need to ask yourself is whether you should eat according to your blood type, or ignore it.

Unfortunately, this is something that you have to ask and decide yourself. Ultimately, there is no harm trying it, as the diet is just a recommendation of what food to consume. Please make sure you are not allergic to any ingredients.

If you are interested in trying out a blood type diet, then please feel free to read on!

Best Diet for Your Blood Type

I have separated the diets into 4 sections (each blood type represents one section). I will summarise D’Adamo’s views on each blood type followed by mentioning the top foods in the blood diet food list for each type.

Blood Type A Diet

Around 42% of the US population has blood type A [2]. People with blood type A (as well as blood type B and AB) are exposed to a higher risk of heart disease and cancers [3]. Therefore, it is of utmost importance to monitor your health accordingly. D’adamo recommends for people in this blood group to base their food intake on a vegetable and fruit diet. If you decide to eat for blood type A, you should stay away from animal meats and instead focus on consuming dietary fiber, due to a more sensitive immune system [4].

You are not suitable for an Atkins diet, as it emphasizes animal-based protein. Having an adequate amount of fruit, vegetables, and dietary fiber is key to weight effective management for people with blood type A. Consuming fruits and vegetables also reduces the risk of cardiovascular diseases, diabetes, and cancers.

What Should People With Blood Type A Eat?

Plant-based protein

You should consume plant-based protein such as soy milk, tofu, beans, or even yogurt. These foods will give your body plenty of high-quality proteins and are loaded with other beneficial nutrients.

Eggs

Eggs are a good source of protein. Consume 3-4 eggs a week, as opposed to eating animal meat.

Seeds

Seeds such as pumpkin seeds, sunflower seeds, soya beans, and peanuts are a good source of energy for people with blood A. They are healthy, delicious and are full of healthy monounsaturated fats (I have an article that covers everything regarding healthy fats).

Vegetables

You can either have them fresh or cooked. Vegetables that are a great fit for you are onions, broccoli, carrots, spinach, and garlic because of the high amounts of antioxidants in these greens.

Fruits

It’s impossible to deny how healthy fruits are. You may want to consume all types of fruits, but you should try not to eat too much watermelon, cantaloupe, mango, banana, papaya, and orange, as they are more difficult to digest.

Red wine

I personally do not advocate drinking alcohol, but if you do, stick to red wine. You should drink red wine over beer and other hard liquor, as red wine is loaded with antioxidants (flavonoids such as quercetin and resveratrol)[5].

Blood Type A Exercise Tips

You should only do slight exercise and try not to overexert yourself. Try some meditation, yoga or taichi to combat your stress. It can do wonders and relaxes your mind.

To conclude, D’Adamo suggests that following the blood type A diet will not only keep you fit and healthy, but help to strengthen your immune system, improve digestion, and lower the risk of cancers, cardiovascular disease, and diabetes.

Blood Type B Diet

Around 10% of the US population has blood type B[6]. According to D’Adamo, people with this blood type should balance their diet between animal-meat and vegetables. He also claims that they produce more cortisol in stressful situations and should consume food to combat this. Additionally, people with blood type B supposedly have a lower risk of diseases and have the tendency to be more physically and mentally fit, as compared to other blood groups[7].

A medical journal also stated that people with this blood type have a lower risk of gastrointestinal, colorectal, stomach and bladder cancers.

Foods such as peanuts, corn, tomatoes, and wheat are not suitable for your digestive system. They are said to alter your insulin production and can promote weight gain. It is important that you eat more greens because of their high amount of dietary fiber and magnesium that helps to protect your sensitive skin.

What Should People With Blood Type B Eat?

Fish

Consuming fish can be very beneficial for you. Salmon seems to be a great fit, as your body needs more omega-3 (healthy for your joints and nervous system).

Vegetables

Vegetables contain a high amount of trace minerals and antioxidants that help to support your immune system. However, you should reduce the consumption of tomatoes and tomato ketchup because they have a negative impact on your digestive system and blood sugar level.

Fruits

Learn to love pineapples! Pineapples contain an enzyme called Bromelain that helps to improve your digestion. Try to avoid coconut and pomegranate.

Carbohydrates

Eat more oats and potatoes because they help to regulate your blood sugar levels.

Drinks

Try peppermint tea, green tea, and ginseng because they are good for your nervous system. Ginseng can be expensive and hard to find, but there are good alternatives. A cup of green tea should do the trick.

Exercise tips

D’Adamo suggests keeping fit by finding exercises or sports that require mind and body coordination. Something along the lines of tennis, rock climbing, hiking, or taichi.

Blood Type O Diet

An estimated 44% of the US population has blood type O[8]. D’Adamo suggests that people in this blood group should consume organic meats, fruits, and vegetables. Wheat and dairy products would not be suitable for their digestive system.

However, you may have quite a low metabolism rate, so you should watch your diet. You gain weight easily but lose it easily too. This is because your thyroid hormone is not stable. Seafood may help to stabilize your thyroid hormone due to its high amount of iodine[9]. It’s best to stay away from dairy products such as milk, butter, and eggs, as well as wheat and beans.

Type Os can efficiently digest and metabolize meat because they tend to have high stomach-acid content[10]. Meat does not only contain high amounts of protein but it also contains iron. Iron is good for the red blood cell production in your body. However, remember to consume everything in moderation.

What Should People With Blood Type O Eat?

Meat

You can consume high amounts of animal-based protein as compared to other blood types, due to your high stomach acid. You should include red meat, chicken, and fish in your daily diet.

Seafood

You should eat an adequate amount of seafood due to its high iodine content, but eat them in moderation. This will help to stabilize your thyroid hormone.

Fruits and vegetables

Consume vegetables such as spinach, kale, broccoli, and seaweed due to their iron content and antioxidants. You should also try to eat cabbage, brussels sprouts, cauliflower as they inhibit the thyroid hormone

Drinks

Pineapple juice should work good for you, as it is alkaline, which helps to reduce the acidity in your stomach. Coffee, beer, and fizzy drinks could be too acidic for your stomach.

Exercise tips

D’Adamo suggests that you do exercises that increase your heart rate, such as running, aerobic dance, and swimming. You supposedly react better to a well-timed chemical release system, as well.

Blood Type AB Diet

Around only 4% of the US population has blood type AB[11]. D’Adamo proposes that the blood group AB reflects a mixed inheritance of A and B genes. This means that their recommended diet is a combination of blood types A and B.

As you have a sensitive immune and digestive system, it is suggested that you focus on a lot of vegetarian food. In this case, you could try to consume more beans, tofu, and soy[12]. Animal proteins from seafood and uncured meats may be good for you, too.

As for dairy and grain products, you should consider eggs, butter, yogurt, rice, and oats. Try to avoid sesame seeds, red beans, corn, pumpkin seeds, and sunflower seeds, as they could promote insulin resistance and alter blood sugar levels. You should also eat more of vegetables to lower your risk of heart disease and cancers.

What Should People With Blood Type AB Eat?

Protein

Try to stay away from uncured meats. Seafood, on the other hand, may be good for you. Other great sources of protein include tofu, soya milk, bean curd, and beans.

Vegetables

Vegetables help to strengthen your immune system with their high amount of antioxidants and trace minerals, such as magnesium. You should eat more of cucumber, garlic and dark green vegetables for a well-balanced diet.

Carbohydrates

Try to consume an adequate amount of carbohydrates. Rice, bread, potatoes and sweet potatoes will not only help you to stay fit, but they also help to regulate your blood sugar level.

Fruits

Fruits such as grapes, berries, pineapples, and pomelos are good for you. Try to stay away from bananas, guava, coconut, mangoes, and oranges.

Drinks

If you enjoy alcohol you could try drinking red wine, as it is proven to lower the risk of heart disease[13]. Red wine contains Resveratrol that acts as an antioxidant, which protects your blood vessels and prevents blood clots.  Chamomile tea and green tea help to strengthen your immune system.

Exercise tips

D’Adamo suggests that people with blood type AB must ensure to maintain a healthy emotional balance. This can be easily offset by stress, so it is crucial to engage in calming activities. By doing some more intense physical exercise from time-to-time, you will be able to achieve an optimal balance.

Conclusion

I hope that you have enjoyed this article on eating and dieting according to your blood type. Whether to classify the blood type diet as myth or a fact is not that easy, as several studies have pointed out that most of the evidence is inconclusive and anecdotal.

On the other hand, D’Adamo makes claims that have apparently worked for a lot of people and at this stage is best for everyone to decide if they want to give a blood type diet a try.

However, what can be said for certain is that each blood type has different risks for diseases and certain foods can help in lowering these risks. So, share your blood group diet experience or questions about this diet below!