In a world of misinformation, Fitness Pudding is here to separate fact from fallacy, and science from fiction.
The ‘blood-type’ diet is based on a popular book published in 1996, which has since sold over 7 million copies.2,3 The idea is that our blood group reveals something about our ancestral dietary habits, and matching our current eating to those habits help reduce disease risk.
Those with blood group O, the hunter, are advised to eat a high-animal protein diet, blood type A, the agrarian, a mostly vegetarian diet, type B, the nomad, should eat a diet with lots of dairy, and blood group AB, the enigma, should eat somewhere between the type A and type B diets.
While a 2013 review1 finding no scientific evidence to support the proposed benefits of the blood-type diet should have diminished much of the hype, internet articles providing advice for the diet keep showing up.
So, what do we believe?
Well, we now have two, well-done studies that can help us understand. The first looked at a cross-section of 1,455 healthy adults,4 while the second study followed 973 overweight adults for 6-months.3 Eating any of the blood-type diets was associated with favorable results.
Here’s the catch.
In both studies, when the diet was matched to their specific blood types, there was no association with those favorable effects. In other words, when people ate any of the blood-type diet plans, they were generally prudent diets recommending a high consumption of fruit and vegetables and avoidance of processed foods. So, a type B blood type could eat the Type O diet and see improvement, the type AB could eat the Type A diet and see an improvement, and so on.
This might be a case of misattribution, where people are attributing their results to eating to their specific blood type. But, based on this data, they could have chosen any of the four diets, no matter their blood type. However, it should be noted that the type A or agrarian, mostly vegetarian diet, was consistently better than the others.
So, I will call this one ‘clarify,’ because the diet might actually work for a lot of people who are currently eating unhealthfully, but it appears to be because all four are prudent diets high in fruits and vegetables, and not because it has anything to do with matching to one’s blood type.
So, at least for now, it appears that the blood-type diet is just another way to stir one’s blood.
References
Dr. Faries has a Ph.D. in Behavioral Medicine and a Master of Science in Exercise Physiology, balanced with experience across the fitness industry, medicine, public health, research and extension.
His research explores why and how people initiate and maintain healthy behaviors, with focus on self-regulation success and failure. In other words, he seeks to better understand the common struggle with adopting healthy lifestyles, clarifying the reasons why we don’t “just do it.” Dr. Faries also holds unique expertise in medication adherence, when lifestyle is the medicine.
Dr. Faries also trains the next generation of ‘myth busters’ through medical and public health education, including his popular course, MythBusters: Health Edition.
Dr. Faries has served on the Board of Directors of the American College of Lifestyle Medicine, is founder of Lone Star Lifestyle Medicine for Texas, and is founder of FitnessPudding.com – a non-profit site dedicated to debunking common health and fitness myths.