Foods without soy
10,078 foods
Foods with no soy listed: no tofu, soy sauce, edamame, soy milk or soy protein. Many packaged sauces and meat alternatives contain soy — check the label. Every food on this list is ranked by its glycemic load per 100 g, lowest first, so the best choices for blood sugar come first. Open a food for the portion-based load, nutrition facts and alternatives.
Only foods with a completed allergen assessment are listed.
Sorted by glycemic load per 100 g, lowest first.
Kale Low GI 2 GL 0 / 100 g 10/10 
Bone broth with low-carb vegetables Low GI 5 GL 0.1 / 100 g 9/10 
Chia seed gel (chia seeds soaked in water) Low GI 1 GL 0.1 / 100 g 9/10 
Edible flower essence Low GI 5 GL 0.1 / 100 g 6/10 
Pandan juice Low GI 5 GL 0.1 / 100 g 9/10 
Sparkling water with fresh cherries and mint leaves Low GI 5 GL 0.1 / 100 g 10/10 
Spiced water Low GI 5 GL 0.1 / 100 g 9.5/10 
Basil Low GI 5 GL 0.1 / 100 g 10/10 
Chia drink Low GI 2 GL 0.1 / 100 g 9/10 
Mint Low GI 5 GL 0.1 / 100 g 9/10 Sugar free orange cider Low GI 5 GL 0.1 / 100 g 6/10 Vegetable and seaweed broth (without miso) Low GI 5 GL 0.1 / 100 g 10/10 
Vimto no added sugar double concentrate squash Low GI 5 GL 0.1 / 100 g 3/10 
Chia egg (chia seeds mixed with water) Low GI 1 GL 0.1 / 100 g 9/10 
Chia seeds Low GI 1 GL 0.1 / 100 g 9/10 Gelatin or agar jelly with sweetener Low GI 5 GL 0.1 / 100 g 7/10 
Green olives Low GI 15 GL 0.1 / 100 g 7/10 
Mushroom and seaweed broth (low sodium) Low GI 5 GL 0.1 / 100 g 10/10 Water with fresh peach slices Low GI 5 GL 0.1 / 100 g 10/10 Basil extract Low GI 5 GL 0.1 / 100 g 6/10 
Fish Jelly Low GI 5 GL 0.1 / 100 g 8/10 Homemade elderflower syrup with monk fruit sweetener Low GI 5 GL 0.1 / 100 g 8/10 
Multifruit syrup Low GI 5 GL 0.1 / 100 g 2/10 
Pistachio syrup Low GI 5 GL 0.1 / 100 g 6/10 
Poultry sausage Low GI 5 GL 0.1 / 100 g 4/10 Broth with fresh herbs Low GI 10 GL 0.1 / 100 g 10/10 
Low sodium chicken broth Low GI 10 GL 0.1 / 100 g 9/10 
Traditional Kimchi Low GI 15 GL 0.1 / 100 g 9/10 
Vegetable broth Low GI 10 GL 0.1 / 100 g 6/10 Vegetable stock Low GI 10 GL 0.1 / 100 g 7/10 Lyoner with bell pepper Low GI 5 GL 0.1 / 100 g 3/10 White wine spritz Low GI 5 GL 0.1 / 100 g 3/10 
Chia pudding (chia seeds soaked in water or unsweetened plant milk) Low GI 2 GL 0.1 / 100 g 9/10 Flax egg Low GI 5 GL 0.1 / 100 g 9/10 
Ground flaxseed and water mixture (flax egg) Low GI 5 GL 0.1 / 100 g 8/10 Tulsi (holy basil) fresh or dried leaves Low GI 5 GL 0.1 / 100 g 9/10 
Chicken breast coated in almond flour and baked or air-fried Low GI 5 GL 0.1 / 100 g 8.5/10 
Cinnamon infusion Low GI 10 GL 0.1 / 100 g 8/10 Konjac jelly snack Low GI 5 GL 0.1 / 100 g 7/10 Konjac noodles Low GI 5 GL 0.1 / 100 g 8/10 
Low carb noodles Low GI 5 GL 0.1 / 100 g 9/10 
Natural hydration drink Low GI 10 GL 0.1 / 100 g 9/10 
Parsley Low GI 5 GL 0.1 / 100 g 9/10 
Reduced vegetable broth sauce (unsalted, with herbs and spices) Low GI 10 GL 0.1 / 100 g 10/10 
Vegetable jelly on broth without salt Low GI 10 GL 0.1 / 100 g 9/10 
Water with fresh cherries and lemon Low GI 10 GL 0.1 / 100 g 10/10 
Chia pudding with coconut milk and pecans Low GI 2 GL 0.2 / 100 g 8/10 Mushroom coffee Low GI 5 GL 0.2 / 100 g 7/10 
Pickles Low GI 15 GL 0.2 / 100 g 5/10 
Avocado Low GI 10 GL 0.2 / 100 g 9/10 
Vinegar Brine Low GI 5 GL 0.2 / 100 g 4.5/10 Aloe vera leaf Low GI 5 GL 0.2 / 100 g 9/10 
Cilantro Flavoring Low GI 5 GL 0.2 / 100 g 10/10 
Lovage Low GI 5 GL 0.2 / 100 g 10/10 Baked cheese Low GI 15 GL 0.2 / 100 g 6.8/10 Baked parmesan crisps Low GI 5 GL 0.2 / 100 g 6.8/10 Boiled nopalitos Low GI 7 GL 0.2 / 100 g 10/10 Cactus pads Low GI 7 GL 0.2 / 100 g 10/10 Cactus pads Low GI 7 GL 0.2 / 100 g 10/10 Chia pudding with almond milk, saffron, and vanilla Low GI 3 GL 0.2 / 100 g 8/10 Chia pudding with pistachios Low GI 3 GL 0.2 / 100 g 9/10 
Chobani 0 Sugar Creamer Low GI 10 GL 0.2 / 100 g 6/10 Cooked cactus pads Low GI 7 GL 0.2 / 100 g 10/10 Cooked nopal Low GI 7 GL 0.2 / 100 g 10/10 
Date seed coffee Low GI 5 GL 0.2 / 100 g 9/10 
Diluted Balsamic Vinegar Brine Low GI 5 GL 0.2 / 100 g 7/10 
Fermented vegetable broth Low GI 10 GL 0.2 / 100 g 9/10 Grilled nopal Low GI 7 GL 0.2 / 100 g 10/10 Herbal extracts Low GI 5 GL 0.2 / 100 g 8/10 
Kale and arugula salad blend Low GI 5 GL 0.2 / 100 g 10/10 
Saffron milk cap Low GI 10 GL 0.2 / 100 g 9.8/10 
Stevia-sweetened vitamin drink mix Low GI 5 GL 0.2 / 100 g 7/10 Sugar free cranberry juice Low GI 15 GL 0.2 / 100 g 8/10 
Vegan Dill Sauce with Almond Milk Low GI 10 GL 0.2 / 100 g 7/10 
Zero Sugar Dairy Creamer Low GI 10 GL 0.2 / 100 g 4/10 
Sauerkraut Low GI 15 GL 0.2 / 100 g 8/10 
Spinach Low GI 15 GL 0.2 / 100 g 10/10 Ground flax seeds soaked in water (flaxseed gel) Low GI 5 GL 0.2 / 100 g 9/10 
Homemade leafy greens broth (spinach, kale, herbs, minimal salt) Low GI 15 GL 0.2 / 100 g 10/10 
Low sodium vegetable broth Low GI 15 GL 0.2 / 100 g 8/10 
Brewed green tea with fresh raspberries Low GI 20 GL 0.2 / 100 g 9/10 
Homemade chia seed spread with cinnamon and stevia Low GI 2 GL 0.2 / 100 g 9/10 
Lettuce Low GI 15 GL 0.2 / 100 g 9/10 
Water infused with strawberry slices and chia seeds Low GI 20 GL 0.2 / 100 g 9/10 Bologna sausage Low GI 10 GL 0.3 / 100 g 2/10 Coffee with full-fat coconut milk Low GI 10 GL 0.3 / 100 g 5/10 
Flaxseed pudding with unsweetened plant milk Low GI 5 GL 0.3 / 100 g 9/10 
Light foam on plant-based milk sweetened with erythritol Low GI 5 GL 0.3 / 100 g 6/10 Macadamia milk Low GI 25 GL 0.3 / 100 g 7/10 
Mint juice Low GI 10 GL 0.3 / 100 g 9.5/10 Relish with non-nutritive sweeteners (stevia/erythritol) Low GI 5 GL 0.3 / 100 g 6/10 
Capers Low GI 15 GL 0.3 / 100 g 6/10 
Asparagus Low GI 15 GL 0.3 / 100 g 9.5/10 Pickle juice Low GI 15 GL 0.3 / 100 g 3/10 
Radish Low GI 15 GL 0.3 / 100 g 9/10 
Alcohol-free almond extract Low GI 5 GL 0.3 / 100 g 7/10 
Alfalfa sprouts Low GI 15 GL 0.3 / 100 g 10/10 
Bbq butter Low GI 5 GL 0.3 / 100 g 2/10 
Cantonese pak choi Low GI 15 GL 0.3 / 100 g 9/10 Chili mayonnaise Low GI 5 GL 0.3 / 100 g 2/10 
