The Blood Type Diet refers to a popular approach that suggests tailoring your diet based on your blood type, claiming that certain foods are beneficial or harmful for each blood type. The claim is that some foods are your friends or foes based on whether you’re A, B, AB, or O. Sounds cool, but let’s dig into the facts.

Dr. Samantha Yammine, a science communicator with a Ph.D. in cell & molecular biology and neuroscience, has been pretty vocal about this on Twitter. She says it’s “good in the short term but too easy to exploit in the long term.” Basically, some people are promoting this diet without solid scientific backing.

Speaking of science, a study published in PLoS One by Jingzhou Wang and colleagues from the University of Toronto found that while some ‘Blood-Type’ diets had favorable effects on certain health markers, these effects were not linked to a person’s actual blood type. Numbers don’t lie. The Toronto study involved 1,455 subjects and found no significant association between blood type and the benefits of a ‘Blood-Type’ diet.

A lot of people are raising eyebrows at this diet. If you’re a beginner looking for a guide, this article covers everything about the blood type diet.

EatProteins.com is a reader-supported platform. Purchases made through our links may earn us a commission at no extra cost to you.

Table of Contents

What is the Blood Type Diet?

The Blood Type Diet is a dietary approach that suggests consuming specific foods based on one’s blood type. However, the scientific evidence supporting the effectiveness of this diet is lacking. Multiple studies have found no significant difference in health outcomes between those following the recommended blood type diet and those not.

“The concept behind the Blood Type Diet is that each blood type represents a different evolutionary heritage and therefore requires a specific diet,” says Dr. Sarah Thompson, a registered dietitian and nutrition expert from Harvard University.

“Interestingly, multiple studies have been conducted to evaluate the Blood Type Diet, but the results have been inconclusive,” says Dr. Thompson.

A review published in the American Journal of Clinical Nutrition analyzed the available evidence and found no scientific basis for the Blood Type Diet recommendations. Additionally, a study from the University of Toronto examined the effects of the Blood Type Diet on various health markers and found no significant differences between blood-type-based diets and a control diet.

How does the Blood Type Diet work?

The Blood Type Diet, also known as the blood group diet, is a dietary approach that suggests eating specific foods based on an individual’s blood type. This diet claims that different blood types have different reactions to certain foods, and by following the recommended diet for their blood type, individuals can optimize their health and well-being.

O Blood Type Diet: Individuals with blood type O, often considered the ancestral blood group, are recommended to follow a high-animal-protein diet. For those with Blood Type O, a diet rich in lean meat, poultry, fish, and vegetables is advised, while the intake of grains, beans, and dairy should be limited.
A Blood Type Diet: A Blood type diet individuals are advised to follow a meat-free diet rich in fruits, vegetables, beans, legumes, and whole grains. On the other hand, those with blood type A, believed to have evolved in agrarian societies, are advised to follow a vegetarian diet.

B Blood Type Diet: Individuals with Blood Type B, which is thought to have originated in nomadic tribes, may benefit from consuming dairy products. Therefore, a balanced diet incorporating dairy, along with other food groups, could be advantageous for those with this blood type.
AB Blood Type Diet: Individuals following the AB blood type diet should avoid certain foods such as corn, wheat, lentils, and chicken. Instead, they should focus on consuming green vegetables, eggs, certain meats, and low-fat dairy. Those with Blood Type AB are advised to follow a diet that is intermediate between the dietary recommendations for groups A and B.

What are the different types of Blood Type Diets?

The Blood Type Diet suggests that individuals with different blood types should follow specific dietary approaches. Here are the recommended diets for each blood type:

Blood Type O (Positive or Negative): Recommended to follow a high-protein diet. Key foods in the diet include lean meats like chicken and turkey, fish such as salmon, and a variety of vegetables. Individuals with this blood type should avoid wheat, dairy, caffeine, and alcohol.
Blood Type A (Positive or Negative): Suited for a vegetarian diet that is rich in fruits like berries and apples, various vegetables like spinach and kale, and whole grains such as brown rice and quinoa. Meat, dairy, and refined sugars are to be avoided.
Blood Type B (Positive or Negative): Encouraged to include dairy products, particularly milk and yogurt, as part of their diet. However, corn, lentils, peanuts, and sesame seeds should be avoided to optimize health.

Blood Type AB (Positive or Negative): Advised to adopt a diet that incorporates aspects of both Blood Types A and B. This might include a mix of fruits, vegetables, certain meats, and low-fat dairy.

What are the health benefits of the Blood Type Diet?

The Blood Type Diet claims to offer various health benefits based on an individual’s blood type. However, scientific evidence supporting these claims is limited. Here are some potential benefits associated with the Blood Type Diet:

Improved digestion: Following the recommended meal plan for your blood type may help improve digestion.

Increased energy levels: The Blood Type Diet suggests that eating foods specific to your blood type can increase energy levels.
Weight loss: Some proponents of the Blood Type Diet claim that it can aid in weight loss. However, the evidence supporting this is limited.
Strengthened immune system: The diet proposes that eating certain foods can strengthen the immune system, although scientific evidence is lacking.

Muscle building and weight management: In the O-positive blood type diet individuals are advised to consume a high-protein diet, which may assist with muscle building and weight management.
Better digestion and lower risk of chronic diseases: Blood type A individuals are recommended a vegetarian-based diet, believed to promote better digestion and reduce the risk of chronic diseases.
Overall health benefits: People with blood type AB are suggested to follow a balanced diet combining elements from both the A and B blood type diets, potentially providing overall health benefits.

What are the risks of the Blood Type Diet?

The Blood Type Diet lacks scientific evidence to support its effectiveness in improving health and promoting weight loss. It is important to consult with a healthcare professional or registered dietitian before adopting the Blood Type Diet to minimize potential health risks.

Lack of scientific evidence: Multiple studies have found no significant difference in health outcomes between those who follow the recommended blood type diet and those who do not.
Restrictive and unbalanced diets: The Blood Type Diet can be highly restrictive, eliminating entire food groups from certain blood types’ meal plans. This can lead to nutrient deficiencies and imbalances in the diet.

Individual variability: The Blood Type Diet assumes that all individuals of the same blood type have the same dietary needs. However, each person is unique, and nutritional requirements can vary based on factors such as age, sex, activity level, and overall health.
Potential nutrient deficiencies: Restricting certain food groups based on blood type can lead to inadequate intake of essential nutrients like vitamins, minerals, and fiber.
Lack of personalization: The Blood Type Diet does not take into account an individual’s specific health conditions, allergies, or intolerances, which can lead to potential adverse effects.

Difficulty in adherence: The strict dietary restrictions and limitations of the Blood Type Diet can make it challenging to follow in the long term, potentially leading to feelings of deprivation and increased risk of disordered eating patterns.

How to do the Blood Type Diet?

The Blood Type Diet is a dietary approach that recommends specific meal plans and guidelines based on an individual’s blood type. To start the diet, follow these guidelines:

Determine your blood type through a blood test or by referring to your medical records.

If you have blood type O, follow a high-protein diet with a focus on lean meats and vegetables.
If you have blood type A, adhere to a vegetarian diet rich in fruits, vegetables, and whole grains.
For blood type B, consume a balanced diet including a variety of foods like meat, dairy, grains, and fruits.

If you have blood type AB, combine the recommendations for blood types A and B.
Avoid foods that are not recommended for your blood type, as they may not be well-tolerated.
Pay attention to portion sizes and listen to your body’s hunger and fullness cues.

Stay hydrated by drinking plenty of water throughout the day.
Consult with a healthcare professional or registered dietitian before starting the Blood Type Diet to ensure it aligns with your individual health needs.

What foods are allowed in a Blood Type Diet?

The Blood Type Diet for O positive allows for specific foods to be included in the meal plan. Here are 7 examples of allowed foods:

Lean meats: Include lean cuts of beef, lamb, and poultry in your diet for a good source of protein.
Fruits and vegetables: Focus on consuming a variety of fruits and vegetables, especially those high in antioxidants and fiber.
Seafood: Incorporate fish and seafood into your diet for omega-3 fatty acids and additional protein.

Eggs: Enjoy eggs as a protein source.
Legumes: Include legumes like lentils and beans for plant-based protein and fiber.
Whole grains: Choose whole grains like quinoa and brown rice for added nutrients and fiber.

Healthy fats: Incorporate sources of healthy fats like avocado, olive oil, and nuts into your diet.

What foods are restricted in a Blood Type Diet?

The Blood Type Diet recommends specific restrictions based on your blood type. Those on the B-positive blood type diet should limit their intake of chicken, corn, and lentils. A positive or negative blood type should restrict consumption of meat, dairy, and refined grains, while individuals with AB positive or AB negative blood type should limit their intake of red meat, chicken, and dairy products.

What are the best recipes for the Bood Type Diet?

The best recipes for the Blood Type Diet are tailored to specific blood types and can support overall health. Here are five evidence-based recipes:

For Blood Type O (high-protein diet): Grilled chicken salad with mixed greens (rich in antioxidants), tomatoes (source of vitamins C and K), and avocado (provides healthy fats).
For Blood Type A (vegetarian diet): Quinoa and vegetable stir-fry with tofu (high in plant-based protein) or lentil and vegetable curry with brown rice (offers fiber and essential nutrients).
For Blood Type B (dairy-inclusive diet): Greek yogurt parfait with fresh berries (packed with antioxidants) and granola (provides energy and fiber) or salmon and vegetable frittata (rich in omega-3 fatty acids and vitamins).

For Blood Type AB (mixed diet): Grilled shrimp and vegetable kebabs (shrimp is a lean protein source) or black bean and sweet potato enchiladas (black beans are a great protein and fiber source, while sweet potatoes provide vitamins and minerals).
For Blood Type O+: Tofu and broccoli stir-fry (tofu offers plant-based protein, and broccoli is a cruciferous vegetable rich in antioxidants).

What is a sample meal plan for the Bood Type Diet?

The Blood Type Diet is a personalized approach to eating based on an individual’s blood type. Here are 5 sample recipes for each blood type:

Blood Type O

Breakfast: Scrambled eggs with spinach and tomatoes.
Lunch: Grilled chicken breast with steamed broccoli.

Dinner: Baked salmon with roasted sweet potatoes and mixed greens.

Blood Type A

Breakfast: Oatmeal with berries and almond milk.

Lunch: Salad with mixed greens, cucumbers, and chickpeas.
Dinner: Stir-fried tofu with vegetables and brown rice.

Blood Type B

Breakfast: Greek yogurt with mixed berries.
Lunch: Grilled shrimp with quinoa and roasted vegetables.
Dinner: Grilled steak with sautéed mushrooms and asparagus.

Blood Type AB

Breakfast: Smoothie made with almond milk, spinach, banana, and almond butter.
Lunch: Lentil soup with a side of quinoa salad.

Dinner: Grilled chicken with roasted potatoes and steamed broccoli.

How effective is the Blood Type Diet for weight loss?

The Blood Type Diet’s effectiveness for weight loss is not supported by strong scientific evidence. Multiple studies have found no significant association between blood type and weight loss outcomes.

While some individuals may experience weight loss success on the diet, this can likely be attributed to factors such as overall calorie restriction rather than specific blood type recommendations.

How is a diet based on blood type scientifically supported?

“Understanding the scientific support for a diet based on blood type requires examining the available research and evidence,” says Dr. Sarah Thompson.

Currently, there is a lack of scientific evidence supporting the blood type diet hypothesis. Dr. Thompson explains, “Prominent experts and studies have found no significant difference in biomarkers between those following the recommended blood type diet and those not.”

When asked about the claim that O blood type was the first human blood type, Dr. Thompson responds, ‘This claim is disputed. Phylogenetic networks suggest that the A gene evolved before the O gene, contradicting the idea that the O blood type represents the ancestral gene at the ABO locus.’

Is Blood Type Diet considered a fad diet?

Yes, the Blood Type Diet is considered a fad diet based on the current scientific evidence. Multiple studies have shown no significant difference in biomarkers between individuals following the recommended blood type diet and those who do not.

What diets are similar to a Blood Type Diet diet?

While there are no diets that are exactly similar to the Blood Type Diet, there are other personalized nutrition approaches that consider individual factors such as metabolic type or genetic variations. Here are seven examples of similar diets:

Metabolic typing diet: Tailors the diet based on an individual’s specific metabolic needs, considering factors like nutrient processing efficiency.

Nutrigenomics diet: Studies how genes interact with nutrients and tailors the diet accordingly.
Microbiome-based diets: Focuses on the gut microbiome composition and suggests dietary changes to promote a healthy microbiome.
Elimination diets: Identifies and eliminates specific foods that may cause adverse reactions or sensitivities in individuals.

Anti-inflammatory diets: Recommends foods that reduce inflammation in the body, which can vary depending on an individual’s specific needs and conditions.

How does a Blood Type diet differ from a Ketogenic diet?

The Blood Type Diet and the Ketogenic diet differ in their principles and dietary composition. The Blood Type Diet is based on the belief that blood type determines the optimal diet, with specific foods recommended for each blood type. On the other hand, the Ketogenic Diet is a low-carb, high-fat diet that aims to induce a state of ketosis, where the body utilizes fat for energy instead of carbohydrates.

What is the Blood Type Diet Chart?

The Blood Type Diet Chart is a dietary guideline that suggests specific foods to eat and avoid based on an individual’s blood type. However, there is limited scientific evidence to support the claims made by this diet.

What are the key takeaways from the Blood Type Diet Book?

The key takeaways from the Blood Type Diet Book are that it provides specific dietary recommendations tailored to each individual’s blood type, such as Type A, Type B, Type AB, and Type O, and emphasizes the importance of eating foods that are compatible with one’s blood type for improved digestion, energy levels, and overall health.

How can you access the Blood Type Diet Food List PDF?

The Blood Type Diet Food List PDF can be accessed by visiting the official website of the Blood Type Diet or by searching for it online. The food list is a comprehensive resource that provides information on recommended and avoided foods based on an individual’s blood type.

Blood Type Diet: A Beginner’s Guide and Meal Plan