Food distributors have gotten better over the years with regards to labeling. Many times, even if you don't see the word "soy" in the ingredient list, there will be a statement directly under the list that tells you if the product contains soy or was made in a facility that manufactures other products containing soy (even with health/manufacturing standards there is a risk for cross-contamination).
So, what do you need to look for? Here's a list of common names for soy:
- Bean curd
- Bean sprouts
- Edamame (fresh soybeans)
- Kinako
- Miso (fermented soybean paste)
- Natto
- Nimame
- Okara
- Shoyu
- Soy sauce
- Soya
- Soybean (curds, granules)
- Tamari
- Tempeh
- Tofu (dofu, kori-dofu)
- Yuba
Ingredients on a label are not always recognizable as soy. These ingredients are created from soy that has been processed in some way:
- Hydrolyzed soy protein (HSP)
- Mono- and di-glycerides
- MSG (monosodium glutamate)
- Soy (albumin, cheese, fiber, grits, milk, nuts, sprouts, yogurt, ice cream, pasta)
- Soy lecithin (see above)
- Soy protein (concentrate, hydrolyzed, isolate)
- Soybean oil (see above)
- Teriyaki sauce
- Textured vegetable protein (TVP)
Possible Soy Ingredients
These ingredients may or may not contain soy. Call the manufacturer of the product of interest to find out the source of the ingredient.
- Bulking agent
- Hydrolyzed plant protein (HPP) or hydrolyzed vegetable protein (HVP)
- Gum arabic
- Guar gum/Xanthan gum (used as thickeners)
- Lecithin
- Mixed tocopherols
- Natural flavoring
- Stabilizer
- Thickener
- Vegetable gum, starch, shortening, or oil
- Vitamin E
Foods That May Contain Soy
These foods often contain soy. You should be extra cautious about eating these foods if you are unable to get a complete ingredient list.
- Asian cuisine (Korean, Japanese, Thai, Chinese, etc.)
- Baked goods and baking mixes
- Bouillon cubes
- Candy
- Cereal
- Chicken (raw or cooked) that is processed with chicken broth
- Chicken broth
- Chocolate
- Deli meats
- Energy bars, nutrition bars
- Imitation dairy foods, such as soy milks, vegan cheese, or vegan ice cream
- Infant formula
- Margarine
- Mayonnaise
- Meat products with fillers, for example, burgers or sausages
- Nutrition supplements (vitamins)
- Peanut butter and peanut butter substitutes
- Protein powders
- Sauces, gravies, and soups
- Smoothies
- Vegetable broth
- Vegetarian meat substitutes: veggie burgers, imitation chicken patties, imitation lunch meats, imitation bacon bits, etc.
List of Soy-Free Foods
1. All Fresh and Frozen Fruits and Vegetables that are just the fruit/vegetable (NOT in juice or gel). Canned and dried fruits/veggies need to be watched more closely. Just check the labels. Raisins are almost always soy-free and Ocean Spray Craisins are soy-free (some other brands of dried cranberries are not soy-free as they contain soybean oil). Other dried fruits that are just one type of fruit are your best bet to be soy-free.
2. Juices that are NOT from concentrate. Check labels. Normally your one type of fruit/vegetable juices are fine, it’s the mixed ones (like cocktails or Cran-Apple or V-8) that are the problems. Some from concentrate juices are fine as well.
3. Coffee, Regular or Decaf (NOT specialty or flavored ones).
4. MOST types of regular or decaf tea (NOT flavored ones, though Herb teas like Mint can be soy-free). Always double check labels!
5. Any meat, fish or poultry that is NOT injected with anything other than salt-water solution. Check labels carefully as they are injected with broth more often than you think! Also, though I have never heard of anyone reacting to non-broth injected meat if the animal was fed soy, if you have a severe allergy, you may want to check into getting meat that is from animals that are grass fed only or at least not soy fed.
6. Most pastas. Check the labels. Normal, everyday elbow macaroni and spaghetti are fine. It’s the tri-color or whole grain pastas that can potentially be problems.
7. Rice, white, brown or wild (non-instant, though the minute rices tend to be fine).
8. Oatmeal, NOT instant or microwavable.
9. Most single grain cereals, such as Shredded Wheat, Rice Crispies, Raisin Bran, Bran flakes, etc. Check labels! Most of the flavored cereals are a no-go.
10. Sugar (brown, white, and confectionery).
11. Honey.
12. Some mustards. Check labels.
13. Salted regular butter. Unsalted butter and light butters contain soy generally.
14. Canola, Olive, and Corn Oils.
15. Flour. Check the labels! A lot of flours are adding soy flour now. I recommend King Arthur brand. Their gluten-free flours are also soy-free, which is rare!
16. Salt and pepper.
17. McCormick’s Onion salt, Garlic salt, and Celery Salt. There are a few other onion, garlic, and celery salts that are soy free, so check the labels.
18. Herbs and spices that are just that herb/spice (NOT mixed seasonings like seasoning salt, seasoning packets, gravy mixes, taco seasoning, etc.).
19. Vanilla and mint flavorings. Other flavorings could be fine as well, you just need to check labels.
20. Yeast.
21. Cocoa Powder (Baking kind).
22. Cornstarch.
23. Baking soda and powder.
24. Bertolli Tomato and Basil Spaghetti sauce (not the organic one - it has soybean oil in it), some Meijer brand sauces (the Meijer Organics, generally), and some Prego (generally the marinaras or Garden Combo) sauces. Other marinaras could be fine as well, just check the labels. Note that just because one type of sauce by a certain manufacturer is safe, does not mean another sauce or an organic of that flavor by the same manufacturer is safe. I know it makes it horrible when shopping to find appropriate foods, especially when they change the ingredients to cut costs, but it is how it is.
25. Most Popcorn (the kernels, NOT the microwave kind). Check the labels on this. Some contain traces of soy. Popcorn, Indiana brand popcornhas a lot of soy-free flavored popcorns ranging from sweet to savory as well, and I find them often at Wal-Mart and am starting to find them in more stores in the chips/snack foods section.
26. Richardson Pastel Mints. There are a few other types that are ok as well. Check the labels.
27. Milk (Skim, ½%, 1%, 2%, or whole), NOT flavored.
28. All full fat and some 2% Cheese that is NOT processed or soft. Block cheese, Daisy cottage cheese (full fat or light) and most shredded are fine. Velveeta, cream cheese, pre-sliced cheeses, canned cheeses and fat-free cheeses are NOT. To my knowledge, Kraft Grated Parmesan Cheese (Full-fat, original one) is also soy-free.
29. Daisy Sour Cream (full fat and light). Other brand could be fine, but check labels. Light and fat free sour creams generally contain soy, but not always.
30. Eggs. Also, though I have never heard of anyone reacting to eggs from soy fed chickens, if you have a severe allergy, you may want to check into getting eggs that are from chickens that are not soy fed.
31. Some original flavor potato chips (i.e. Lay's) and packaged popped popcorn (i.e. Popcorn, Indiana Popcorn). Check the labels to make sure.
32. Some salsas (i.e. Spartan's Natural). Check the labels to make sure. Avoid those that have "Natural Flavors" listed in the ingredients or "Soybean Oil".
33. Most Natural peanut butters. Double check labels, but most are just peanuts and salt. I have also heard that Peter Pan brand does not contain soybean oil. Peanut Butter & Co.'s flavored peanut butters are soy-free as well as far as I can tell.
34. Most jams, jellies and preserves. Double check labels just to make sure.
35. Most gelatins. Gelatin tends to be made from animal products, but there are a few out there that are vegetable based. I avoid these in general, but feel free to try these out if you wish. There is normally more information on the web, on labels or there is a number you can call for more information.
36. Jiffy Pizza Crust Mix.
37. Vinegar. As far as I can tell, this is across the board as far as types go, but check labels to make double sure. If it says "vegetable" without further explanation, I'd avoid it.
38. Most artificial sweeteners. Though I don't recommend these (I think they do more harm than good, and wouldn't recommend them unless you are diabetic and, even then, in moderation. Even sugar and honey, though, is safe for diabetics in moderation.), most do appear to be soy-free. Always double check the labels to be sure.
39. These Chicken bullion, stocks and broths ONLY:
Imagine's
Organic Free Range Chicken Broth
Organic Low Sodium Free Range Chicken Broth
Organic Chicken Cooking Stock
Kitchen Basics
Chicken Stock
Unsalted Chicken Stock
Pacific Foods
Natural Free Range Chicken Broth
Organic Low Sodium Chicken Broth
Organic Free Range Chicken Broth
Swanson's Natural Goodness Chicken Broth, 100% Fat Free Less Sodium, 48 oz. box or 49 oz. can
Swanson's Chicken Cooking Stock, 26 oz. broth
O Brand Organic Chicken Broth, 32 oz. box
40. Enjoy Life Chocolate. I have no idea how easy their products are to get, and I've never tried them so I don't know how they taste, but feel free to try them. Here is the link to their website where they list a lot of allergy friendly foods:
41. Here is another link to some French chocolate that is soy-free. http://www.soyfreesales.com/index_012.htm
Again, I don't know how easy they are to get outside of online. Apparently chocolate made in countries outside of the USA is more likely to be soy-free.
42. Kitchen Basic's Beef Stock (salted and unsalted), Vegetable Stock, Seafood Stock, and Turkey Stock. http://kitchenbasics.elsstore.com/
43. Some pretzels, bagged and frozen (not flavored or filled). Always double check packaging to make sure, including the fine print in that they normally don't consider soybean oil as soy.
44. Bob's Peppermint Candy Canes. It is the only one (flavor and brand) that I've found so far that doesn't say "natural flavor". Bob's uses peppermint oil.
45. Soy-free frosting/glaze mixes can be purchased at the following site: http://www.soyfreesales.com/index_006.htm . I still have not been able to find a ready-made one, but I will continue to look. :)
46. Marshmallow Fluff (that brand, original only). http://www.marshmallowfluff.com/pages/faq.html At this point, I haven't found another type of marshmallow (spread or otherwise) that is soy-free. When/if I find one, I will post it here.
47. Panera Bread's Country Loaf http://www.paneranutrition.com/NutritionCalculator.aspx They do have an Allergen Statement that says this product may come in contact with soy. I'm not sure if they have other products that are soy-free, but feel free to browse their site. http://www.panerabread.com/
48. Quorn's All-Natural, Meatless, Soy-Free Frozen Foods http://www.quorn.us/Home/ . I have never tried their products, so I can't vouche for quality of taste, but this seems like the perfect line of frozen foods for vegetarians.
49. Athens Fillo Dough. There may be other phyllo pastry dough that is soy-free as well, just check labels.
50. Bake'mmm Bagels. http://store.agnesveryvery.com/shfororbaba.html
51. Corn syrups that are NOT low calorie or "lite". I am not talking about it being light or dark in color; those are fine. The reduced calorie ones (marked "lite" rather than "light") can contain soy.
52. Earth Balance Soy-Free Natural Buttery Spread. http://www.earthbalancenatural.com/#/products/soy-free/ This is a good choice for those of you who have both soy allergies and dairy allergies.
53. King Arthur Gluten-Free Mixes and other King Arthur Gluten-Free products. http://www.kingarthurflour.com/glutenfree/
54. Theo brand chocolates. http://www.theochocolate.com/
55. Dannon's All Natural Plain or Vanilla yogurt. I know there are a few other plain or vanilla yogurts that are fine as well (a few Greek style, too), you just need to check the labels.
56. Organic Valley Heavy Whipping Cream (Pasteurized ONLY, not Ultra Pasteurized) and other whipping creams that are JUST cream.
57. Rocky Mountain Organic Meats As far as I can tell, all their products are soy-free. They also have a line of gluten-free products, all of which are soy, egg and nut-free, and most are milk-free. They are also natural and preservative free - a VERY good find!
58. Rold Gold's Everything Bagel flavored pretzels. These taste just like their name!
59. Frito Lay has made a list of their products and how they are allergy friendly, including soy-free. Check it out here: http://www.fritolay.com/your-health/for-special-dietary-needs.html
60. Haagen-Dazs Five ice creams and quite a few of their other products are soy-free!
61. Valley Nut and Fruit Nut Butters: http://www.valleynut.com/items/handmade-nut-butters/list.htm From what I can see, they all are soy-free, but always double check the ingredients list before purchasing!
62. Chebe products: http://www.chebe.com/Home.aspx These products are very allergy friendly!
I know that this is a lot of information, but hopefully it will help all of you. I pick up random items each time I go shopping and am constantly surprised at the products that contain soy, gluten, and anything else that isn't good for us. I've become one of "those people". You know - "those people" that stand in the aisle and read the back of every item? Yep - that's me! I cannot stress enough the importance of checking labels, even on products you've purchased a million times. Companies constantly change ingredients to cut costs, so you should check every time you buy something. I know that this is a pain, but such is life. After you do it for awhile, it becomes habit so it won't be too much of a pain forever. :o)
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ReplyDeleteYumEarth is a candy brand I like. They generally seem soy free, although they do use sunflower seed oil and letchin as a replacement for soy (I'm somewhat reactive to sunflower seeds if I eat too much). The licorice (black or strawberry) can be found in bigger Walmart stores (in the gluten free section). The brand also carried by some chain grocery stores (like Kroger), but I haven't seen any others that are in multiple states. Some Target stores, particularly those in more metropolitan areas, did start carrying some seasonal candy in this brand (specifically jelly beans and Easter giggles), but it is unclear if this will continue or if they will start carrying the brand's non-seasonal candies.
ReplyDeleteBoulder Canyon chips also can be allergy friendly. I can eat the classic sea salt flavor made with avacodo oil (I'm mildly reactive to potatoes, but I'm pretty sure this flavor doesn't have soy). I've seen them stocked in a number of stores, including Cub Foods and Kroger (although Kroger recently stopped carrying them in stores). They may also be in some more specialty grocery stores (like ones that focus on more natural foods). Some Target stores also recently started carrying this brand, although they may not do so permanently.
Another brand that's generally soy free is Partake. They have a number of cookie flavors, including Chocolate Chip and Ginger Snaps (the flavors I enjoy eating). They do use sunflower seed oil, so keep that in mind if you're reactive to it. I am most often able to find their brand at Walmart in the cookie aisle (for some reason they're not shelved near the other gluten free products? They're also often only in Walmarts that stock other gluten free foods - not all do). Other grocery stores may also carry this brand (like Kroger) but I have difficulty consistently finding them in other chain grocery stores across the US (Kroger is not in more northern states).
I recently found Partake graham crackers. They contain sunflower seed letchin, so if you react to sunflower seeds, they may not be a good idea. They're pretty good otherwise though, and may be a good cracker choice for people who can't eat soy (and yes, I know I said I react to sunflower seed products, but that doesn't mean I'm not tempted to eat them anyway, and the oil is usually ok for me in small amounts).
As far as the Enjoy Life brand accessibility in stores goes, a number of stores carry their chocolate chips (Cub Foods, Walmart, Kroger, etc.). They used to have other products more widely available (like their chocolate chip cookies), but it seems like most stores have stopped carrying their other products. You might be able to find some online, but I slightly prefer the Partake cookies, so I haven't looked into it.
And yes, I also have become one of those people who stands in a grocery store aisle for 3+ minutes reading a nutrition label (this is the person who posted the previous comment, btw).
ReplyDeleteAnd in regards to canned fruit, there are some that are canned in water with sugar substitutes if you're worried about soy being in the syrup. These specifically include mandarin oranges, peaches, and pears. I have mold environmental allergies that I think tend to react to foods that have been fermented or have bacteria (like yeast, milk, etc.) and fairly bad oral allergy Syndrome (pollen allergies that cause sensitivities to certain fruits and vegetables - usually raw, although I react to almost any form), so the fruit canned in water causes less reactions for me than the ones in fruit juice or heavy syrup.