Does the blood type diet actually work?

 

In practice, scientific studies have not found solid evidence that it works as advertised. A large 2014 study in PLoS ONE, which examined thousands of people’s diets and health markers, found no significant link between following a blood-type-specific diet and actual improvements in cholesterol, blood pressure, or other health indicators once general healthy eating patterns were accounted for. In other words, any benefits people feel likely come from eating more whole foods, lean proteins, and vegetables, not because the food “matches” their blood type.

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That said, some people report feeling better on the diet, but that’s usually because it cuts out processed foods, excess sugar, and unhealthy fats, which would help anyone, regardless of blood type. The main concern is that following it strictly can be unnecessarily restrictive, making it harder to get a balanced diet, especially for people whose blood type plan excludes certain healthy food groups.

Blood Type O – “The Hunter” Diet Claim: Supposedly the oldest blood type, adapted for hunter-gatherers. High-protein diet with lean meats, fish, and vegetables. Avoid grains, beans, and dairy. Heavy on intense exercise. Science Reality: This resembles a Paleo-style diet, which can help some people lose weight or improve health, but not because they’re type O. Cutting grains and dairy unnecessarily can cause nutrient gaps unless carefully replaced.

Blood Type A – “The Agrarian” Diet Claim: Developed when humans settled into farming. Best on a vegetarian or mostly plant-based diet: fruits, vegetables, tofu, legumes, whole grains. Avoid red meat. Gentle exercises like yoga. Science Reality: A plant-based diet is healthy for many, but again, benefits aren’t linked to blood type. Completely cutting meat can be fine if balanced, but not required by your blood type.

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Blood Type B – “The Nomad” Diet Claim: Adapted to livestock herding. Can eat dairy, meat, vegetables, grains (in moderation), and some legumes. Avoid chicken, corn, peanuts, and wheat. Encouraged moderate exercise. Science Reality: This is one of the more balanced plans, but the “avoid list” has no proven blood-type link. People who tolerate dairy well may just have the lactase persistence gene, unrelated to blood type.

Blood Type AB – “The Enigma” Diet Claim: Newest blood type, a blend of A and B traits. Mixed diet: seafood, dairy, tofu, green vegetables, and grains. Avoid red meat, caffeine, and alcohol. Science Reality: The variety can make it balanced, but no evidence links AB blood type to these tolerances or intolerances. Avoiding caffeine or alcohol may help some people, but again, not because of blood type. Bottom Line on the Science Multiple reviews and large-scale studies show no evidence that blood type determines how you metabolize food. Improvements people see come from eating fewer processed foods and more nutrient-dense whole foods, which would help anyone. Following it strictly can be needlessly restrictive and socially inconvenient.

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