The “blood type diet” is a dietary arrangement according to the type of blood. The health benefits of this diet are said to include everything from weight loss to the prevention of different ailments.
The theory of the blood type diet was first coined by a naturopathic doctor named Peter D’Adamo in 1996. This diet theory is based on research that revealed that each blood type digests lectin proteins differently.
Consuming foods containing lectins that do not match your blood type is believed to cause blood clots or thick blood, thereby increasing the risk of health problems such as heart disease, cancer, digestive disorders, and kidney disorders.
The Diet Suggested
In the blood type diet, foods are divided into three categories: beneficial foods, neutral foods, and foods to avoid. The following is a recommended diet in the blood type diet:
Blood Type O
The dietary recommendations for blood type O are similar to the paleo diet, which emphasizes foods high in protein. Beef, poultry, fish, vegetables, and fruits are foods that are thought to be suitable for people with this blood type.
Meanwhile, people with blood type O should avoid or limit their consumption of whole grains, nuts, and milk products.
A Blood Group
The blood type diet advises people with blood type A to eat a meat-free diet, for example, a vegetarian or flexitarian (semi-vegetarian) diet.
The main foods recommended for people with this blood type are seafood, fish, vegetables, fruits, tofu, tempeh, nuts, and seeds.
B Blood Group
The best food choices according to the blood type diet for blood type B owners are green vegetables, eggs, meat, and low-fat dairy products. While this is going on, those with this blood type are recommended to consume less chicken, corn, tomatoes, and wheat.
AB Blood Group
The diet for blood type AB is a combination of several types of food for blood types A and B. People with blood type AB are advised to consume more seafood, tofu, tempeh, yogurt, cheese, milk, green vegetables, nuts, and grains.
Meanwhile, red beans, corn, beef, and chicken are foods that should be avoided by people with this blood type.
Recommended Types of Exercise for Each Blood Type
In addition to dietary guidelines, this diet also suggests types of exercise that are considered suitable for each type of blood type. The following are types of sports that can be done :
Blood Type O
Cardio sports, such as running, cycling, and swimming, are the types of exercise that are considered most suitable for blood type O.
A Blood Type
Contrary to blood type O, the recommended exercise for blood type A is a type of low-impact exercise that is relaxing, such as yoga and tai chi.
B Blood Group
People who have blood type B are advised to do sports with moderate intensity, such as brisk walking, badminton, or tennis. In addition, balance exercises are also considered good for blood type B.
AB Blood Group
The best choice of exercise for blood type AB is a combination of types of exercise intended for owners of blood types A and B. People with this blood type can do cardio and relaxing exercises at the same time.
Blood Type or Food Choice?
Because the main rule is the choice of food types that are suitable for certain blood types, this can be a “boomerang” if applied by people with certain diseases, such as diabetes and kidney disease. Moreover, this diet method does not consider a person’s overall health condition but is only based on one factor, namely blood type. The diet in this blood type diet also does not take into account if a person has high cholesterol or high blood pressure.
No research proves that this blood-type diet can help improve the performance of the digestive system or make the body more energetic. Weight loss due to this diet is likely to occur because it reduces the consumption of unhealthy foods, such as ready-to-eat foods or those that contain a lot of sugar. This means that the success of losing weight is not based on blood type but on food choices, right?
If that’s the case, it means you only need to have a healthy diet by choosing balanced, nutritious food types, rather than considering your blood type. What’s more, if you limit certain types of food too tightly because they don’t match what is recommended in this diet, This is very risky and can cause you to experience nutritional deficiencies.
When you lack essential nutrients such as calcium, iron, and various vitamins, there is a risk of serious illnesses lurking, such as osteoporosis, anemia, and various vitamin deficiencies. So, if you want to lose weight by trying a certain diet method, you should choose a diet method that has been supported by scientific evidence. Don’t forget to balance it with regular exercise and consult a nutritionist to get the best advice regarding the diet you are following.
Pros and Cons
Pros
Like all fad diets, the blood type diet has positives and negatives.
- Encourages exercise: The blood type diet encourages exercise. According to research, maintaining a nutritious diet and engaging in regular exercise can help people lose weight and control their weight. This diet, however, is not supported by studies as a successful weight-loss method.
- Each blood type plan highlights the need of choosing real meals over processed ones, which is a healthy decision. Additionally, the program provides a large range of meals that are appropriate for particular blood types, which can make it simpler to follow.
- Can be a sensible option all around: The program is not a low-calorie diet with dangerous calorie intake restrictions, even if each blood type has its own unique set of dietary requirements. Plans for types B and AB are more comprehensive and can include most, if not all, of the nutrients needed for a well-balanced diet. However, the plans for types A and O restrict certain healthy food groups, which is not a smart long-term eating plan for many people.
Cons
The blood type diet has several disadvantages and is not advised by health professionals, although having some possible advantages.
- The blood-type diet is not a reliable method for losing weight, according to the research.
- Not supported by science: Eating according to your blood type is not supported by science. One study on the blood type diet that is currently known appeared in the journal PLoS One in 2014. Regardless of blood type, anyone who follows some of the diets may have advantages or no changes.
- Requires flimsy supplements: While supporters of this diet claim that using dietary supplements can help dieters achieve their nutritional demands, these supplements aren’t seen as a reasonable replacement for a healthy, balanced diet.
- Can be restrictive: Because the diets recommended for blood types A and O are restrictive, there is some worry that those who follow them may not get enough of a variety of vitamins and minerals that are crucial for good health.
- Not backed by evidence: A research review published in 2013 no evidence to support any of the health claims associated with this diet. In this review, scientists looked at 16 previously published reports on the blood type diet. Another 2020 review also found that there are no cardiometabolic benefits to be gained from this diet.
The Effectiveness and Risks
Even though it is claimed to be able to provide many health benefits, this diet is still a controversial topic that is often debated. The following are some facts you need to know:
Not Yet Proven Effective
Until now, there has not been enough research to prove the effectiveness of the diet on one’s body health. Even though it can help you lose weight, claims about the benefits of the blood type diet can be caused by limiting the consumption of unhealthy foods and regular exercise.
This means that success in losing weight while on this diet is not based on the influence of a particular diet on blood type but rather on a healthier lifestyle.
There is a Risk of Causing Certain Health Problems
Remember that this diet just takes a person’s blood type into account, not their general health. Therefore, its application needs to be cautious, especially if it is carried out by people with certain diseases, such as diabetes and cardiovascular disease.
Furthermore, too strict and long-term food restrictions can cause a person to experience health problems, including malnutrition.
For example, the diet can increase a person’s risk of developing osteoporosis because it limits foods rich in calcium, such as milk, cheese, and yogurt. Meanwhile, people who are advised to stay away from meat and fish may experience anemia due to an iron deficiency.
Therefore, you should first speak with a doctor to ascertain whether the blood type diet is beneficial and appropriate for your health situation before starting it.
