The Blood Type Diet Cookbook

the key to the blood type diet: lectins

Extensively researched for their good and bad effects, but little spoken of in nutritional circles, lectins encountered in the foods we eat are the so-called “scientific link between blood type and diet”. Before looking into the effects lectins can have in our bodies, let me give a brief description of what knowing about your blood type means – other than making sure you don’t receive the wrong blood during a transfusion.

the reality of lectins

How does our blood type influence our food choices? The main reason is the presence of lectins in the vegetable and animal kingdom. They can also be found in micro-organisms and viruses. Basically lectins are a type of protein. Not all foods contain lectins but those we encounter in our foods are of great importance to our health.

The beneficial and harmful effects of lectins are being extensively studied. It has been found, for example, that the lectins in the following foods have beneficial effects: the lectin in the edible snail has an anti-cancer effect in types A and AB, peanuts may have a preventive effect against breast cancer in blood type A, and lentils and broad (fava) beans may also have anti-cancer effects in type A.

The harmful lectins should, in contrast, be considered our number one enemy. You will soon understand why. Lectins are like mischievous little underworld creatures. They come along in the body, seek out the cells they are akin to, make them clump together so they are stuck and can’t carry out their work properly, then run off to do the same elsewhere. Or in the words of Dr D’Adamo, “Once the intact lectin protein settles someplace in your body, it literally has a magnetic effect on the cells in that region. It clumps the cells together and they are targeted for destruction, as if they too were foreign invaders.”

Any system of the body can be affected, be it the nervous, digestive, cardiovascular or hormonal system. Lectins are proteins that can bind to any molecule with a sugar portion on the surface of its cells. And precisely the way our blood type is expressed is through the presence of specific sugars on the surface of our cells. It so happens that many lectins are blood type specific, meaning that they will be attracted to body cells of one blood type and not necessarily those of another. The word lectin comes from the Latin for “to choose”, describing an essential characteristic of these proteins. They choose, according to blood type, the cells that they are going to work on, making them agglutinate. These cells can be red blood cells, white blood cells, cells of the gastrointestinal tract, the pancreas, the kidneys, the liver … but the first cells met by lectins are, of course, those of the digestive tract. That is where they make their first impact. According to researcher Arpad Pusztai, the lectins in our diet have an enormous influence on the way our digestive tract is going to respond to the foods it comes in contact with and this, in turn, affects our health in general. I have noticed that digestive symptoms improve in the first days of following the blood type diet. My patients feel less bloated, have fewer spasms, less nausea, and they find food doesn’t lie as heavy on the stomach.

Dietary lectins can have an effect on different aspects of digestion. They can inactivate certain digestive enzymes and damage the gut wall, thus impairing absorption. This can also lead to substances that would normally remain in the gut leaking through the gut wall into the general circulation – a condition referred to as leaky gut. When the lining of the small intestine cannot act as an efficient barrier any longer bacteria, food antigens capable of triggering an allergic-type reaction in the body, and toxins, can all cross into the bloodstream. Joint inflammation, rheumatoid arthritis and ankylosing spondylitis have all been linked with gut permeability. Lectins can also cause painful inflammation of the gut lining.

It has been found that 5–10 per cent of the lectins in food can pass into the bloodstream and circulate in the body. There they can cause inflammatory reactions such as arthritis and allergies; disrupt thyroid hormone (hypo and hyper thyroidism) and insulin production (diabetes); interfere with the normal function of the nervous system; and settle in the kidneys and the liver, disrupting their function.

The process of digestion can affect lectins in various ways. Lectins are usually not inactivated by gastric acids, meaning they will reach the intestine intact. Chewing can actually aggravate some lectin activity. Cooking also has varying effects on lectins. Certain bean lectins are inactivated by specific soaking and cooking procedures (see instructions on page 188), while the negative aspects of other lectins are increased by cooking (bananas are one example). Interestingly, the lectin contained in wheat – a grain that so many people need to avoid – is inactivated by the process of sprouting.

The main reason for avoiding specific foods on the blood type diet is the presence of lectins. A second reason for avoidance is the responsibility a food may have for the higher incidence of certain health problems in each blood type. For example, blood type A has a higher incidence of cardiovascular disease associated with higher levels of cholesterol. As a protective measure olive oil – which has beneficial effects on cholesterol levels – should be consumed rather than butter. A third reason for avoidance is the internal makeup, the blood group individuality so to speak, that determines which food or food group should be avoided. For example, Os have a problem dealing with milk products and should avoid them almost totally.

Using various laboratory and clinical methods Dr D’Adamo and his team have tested the foods covered in this book and their effects on the body. As the research into blood type diets is an ongoing process it is wise to always seek the latest information. Peter D’Adamo’s website www.dadamo.com is a rich source of information for the layperson, the practitioner and the researcher.

I urge you to read all of the following information, rather than just that on your particular blood type, as some of the health advice is relevant to all types.

the four blood types: food requirements and health characteristics

blood type o: general food recommendations (#ulink_2fe65dbb-2d75-5ca6-896d-33ed75ec275e)

Humanity’s ancestors were all blood type O. The hunter-gatherers ate what they could find growing or roaming in their environment. Their diet was composed of meat, fish, fowl, leaves, roots, berries, fruits, seeds and nuts. These are, in general, the foods you will do best on if you are blood type O. Eat plenty of vegetables with meat, fish and fowl – your best sources of protein. Include nuts and seeds (particularly linseeds and walnuts) several times a week as these provide extra protein, essential fatty acids and some minerals. Fruit – both dried and fresh – is a good way of satisfying your natural need for something sweet.

Meat, Poultry and Game

Do not worry about eating meat – it is good for you because your body is genetically made to metabolise it. Your digestive system normally has the necessary acids in the stomach and enzymes in the intestines to digest animal protein and fat. However, if you are not accustomed to eating animal protein you may need to gradually introduce meat in small quantities and take digestive enzymes for a while.

Eating meat for you is essential as it will balance your blood sugar levels and help to counteract cravings for carbohydrates. Having good steady energy levels and not making fat from sugar depends on your consumption of animal protein. Maintaining and building good healthy muscle mass also depends on eating animal protein, and this will contribute to your being lean. Choose quality organic meat as often as possible. Red meat is your best protein choice. Avoid pork. A recommendation to eat meat does not mean, however, that you can eat huge amounts of it – have no more 3½–6oz/100–180g of meat or poultry six to eight times a week.

Tamara

Blood Type O

Age 27

I became ill towards the end of 2000. The symptoms were very diffuse (muscle ache, skin rashes), but pointed towards some kind of auto-immune disease. My disease was never properly diagnosed and in the end the doctors bade me farewell without giving me any treatment. At this point I decided to turn to alternative medicine. I should add that for one year prior to my becoming ill, I had been following a vegan diet.

I consulted with Karen, and on her advice I have been eating according to my blood type (O) and taking a variety of supplements for about six months. The effect on my condition has been dramatic. I feel fitter and my energy level has risen. I have experienced an improvement in my sleep patterns and in my daily exercise routine (jogging). The most salient effect has been as a result of giving up wheat flour – I feel a great deal lighter and seem to be digesting other flours (eg. rye and spelt) a lot better. To cut a long story short, I feel light as a feather and healthy.

Seafood

You are the only blood type who can eat virtually all shellfish: oysters, crab, lobster, shrimp, clams etc. Enjoy these whenever you can. Your choice of fish is also large. Fatty fish are especially good for you, as they contain beneficial omega-3 oils that counter inflammation.

Vegetables

All blood types benefit from eating plenty of vegetables. They are the basis of a healthy diet. Ensure they are as fresh as possible and eat them every day for lunch and dinner – raw or cooked, juiced, in salads, in soup – and as a snack. You will find information about the tremendous benefits of eating these health-giving plants in the recipe section. Green leafy vegetables such as kale, spring greens (collards), turnip greens and dandelion leaves should be included often as they provide much-needed calcium. Os should avoid potatoes, but you can replace them with sweet potatoes. If you feel leafy vegetables are not filling enough, add a second vegetable such as celeriac, parsnips, kohlrabi, pumpkin, beetroot (beet), carrots, fresh green peas, instead of adding the traditional potato or rice accompaniment. We tend to forget that grains are not the only food that contain carbohydrates; so too do vegetables. And the carbohydrates provided by vegetables are better for you than those derived from grains.

Fruits

Vegetables and fruits are similar in their nutrient content. They are our best source of vitamins, minerals, phytonutrients and antioxidants. Fruits generally have a higher sugar content than vegetables. However, this comes in the form of fructose, which raises blood sugar levels much less rapidly than sucrose – the sugar found in table sugar and refined carbohydrates such as white flour. This is an important difference. Fruit can help maintain balanced energy levels, while refined sugars can make them fluctuate wildly.

If you wish to lose weight eat a piece of fruit 30 minutes before your meals. This practice has been shown to moderate appetite and encourage weight loss.

Not all fruits are suitable for Os. You should, for instance, avoid kiwi, oranges, certain melons and coconuts.

Bruno

Blood Type O

Age 37

I am a former high-level racing cyclist. After reaching 30 I began experiencing health problems: my weight began to increase, my digestion became a concern, and I experienced backache. I tried various diets and health recommendations and although I lost weight, I would simply regain it.

Around this time I met Karen, who recommended the blood type diet. Dr D’Adamo’s book was not yet available in France, but just a few months later I discovered it by chance (although I do not believe in pure chance!) and that triggered my seriously following the diet.

I lost 28kg (61lb) in nine months, but to me the most important benefit has been an increased energy level. I am now in wonderful shape and have started racing again. I am scoring excellent results and recently won a race against a team of younger cyclists. If I go off my diet my body is quick to remind me of my misdemeanour. If, for example, I have a cup of coffee before a race I get cramps in my legs.

Nuts, Seeds and their Oils

Nuts and seeds should be a regular part of your diet. They are a source of essential fatty acids, protein and minerals. I consider the most valuable ones to be walnuts and flaxseeds (linseeds). Walnuts contain linolenic acid, a valuable omega-3 fatty acid rare in our modern diets. Eat freshly-cracked walnuts and use walnut oil in salads, but do not cook with it. If you heat it, the valuable fatty acid will be damaged. Flaxseeds are a very valuable seed, much used by practitioners of natural medicine. They contain lignans that are transformed in the gut into substances that have anti-cancer effects and that can regulate hormone levels during the menopause or in cases of premenstrual syndrome. Its essential oil, linolenic acid, has anti-inflammatory effects (type Os have a tendency toward inflammatory conditions) that relieve symptoms of rheumatoid arthritis, eczema, psoriasis, etc. Flaxseeds have also been shown to reduce cholesterol levels and coronary heart disease. They also contain a mucilage that is very effective against constipation.

I recommend that my patients make regular use of walnuts and flaxseeds and their oils. A convenient way of eating flaxseeds is to grind them in an electric coffee grinder (cleaned first, of course!) and sprinkle 1–3 tablespoons on salads or stir through yogurt or apple sauce. Always choose cold pressed oils, as these retain their fatty acids intact. The only cold pressed oil that withstands the heat of cooking is olive oil. Use the other recommended oils for your blood type in salads.

Monika

Blood Type O

Age 53

Before trying the blood type diet I had been suffering from constipation, a white tongue and pain in my arms and legs for 10 years. I had been taking herbal infusions and plant supplements with no significant improvement. On consulting a naturopath I was also advised to include cheese and grains in my daily meals. I followed this regime for several years but my problems persisted.

When I met Karen her first question was: “What is your blood type?” Like many others I was surprised to hear that my blood type could have a bearing on my diet. After giving her my meal plans she said “wheat and milk products are not for you”. These were precisely the foods I included regularly in my meals. I also needed to eat red meat – something that I was previously advised to avoid. I followed the blood type diet and took appropriate supplements. The result? Just two months later I felt a substantial improvement. In addition, my cholesterol level – which was slightly elevated with my previous diet – is now well within the normal range.

Grains

Grains should not be a regular part of your diet, although you do have a certain degree of tolerance for some types of grains. You can eat small amounts of rice, rye, millet, spelt, oats, kamut and buckwheat. Wheat, corn and barley (and for some, oats) can encourage weight gain. They are also very often held responsible for various inflammatory conditions such as arthritis and fibromyalgia. However, you can eat sprouted grains as in Essene bread (also called sprouted wheat bread). Although it is made with wheat, the sprouting process destroys the lectins that normally should be avoided. Essene bread is beneficial for all blood types.

what is Essene bread?

The name Essene comes from a Jewish sect that lived in the time of Jesus Christ, and in the same region. The Essenians led a very austere life and believed in the importance of “live” food. They made a special kind of bread from sprouted grains that they baked, or rather dried, in the sun. Today Essene bread is baked in a slow oven. In France, Essene bread is made with sprouted wheat, rye, spelt or kamut. The consistency, appearance and taste bear little resemblance to normal bread. It is moist and slightly sweet. Handle with care because it tends to break. If you wish, you may lightly toast it; in this case it is best cut into thick slices. Among my patients some love this bread and others would much rather do without it. It is highly digestible and works wonders if you are constipated.