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.
Leek sprouts Low GI 15 GL 1 / 100 g 10/10 Lemon vinaigrette Low GI 20 GL 1 / 100 g 9/10 
Lemongrass Kombucha Low GI 25 GL 1 / 100 g 6/10 Lettuce in sour cream Low GI 15 GL 1 / 100 g 6.5/10 Lettuce with yogurt dressing Low GI 15 GL 1 / 100 g 9/10 
Lettuce, tomato, onion Low GI 15 GL 1 / 100 g 10/10 
Light ricotta Low GI 27 GL 1 / 100 g 8/10 
Light salad with cooked salmon Low GI 15 GL 1 / 100 g 9/10 
Lighter pesto with greek yogurt Low GI 15 GL 1 / 100 g 7/10 Lion's mane mushroom Low GI 15 GL 1 / 100 g 10/10 Lion's mane mushrooms Low GI 15 GL 1 / 100 g 9/10 Liquid aminos Low GI 20 GL 1 / 100 g 3/10 Liquid soy protein concentrate (no salt or preservatives) Low GI 20 GL 1 / 100 g 8/10 Liquid soy protein concentrate (non-GMO) Low GI 20 GL 1 / 100 g 7/10 Low carb chocolate pudding Low GI 15 GL 1 / 100 g 6/10 
Low fat herb labneh Low GI 20 GL 1 / 100 g 8/10 Low sodium cottage cheese Low GI 27 GL 1 / 100 g 8/10 
Low sodium hummus Low GI 6 GL 1 / 100 g 8/10 Low sodium pancake Low GI 15 GL 1 / 100 g 7/10 Low-calorie garlic sauce Low GI 20 GL 1 / 100 g 5/10 
Low-fat chicken and vegetable soup Low GI 25 GL 1 / 100 g 9/10 
Low-fat cottage cheese blended with cucumber and herbs Low GI 25 GL 1 / 100 g 8/10 Low-fat curd cheese with nigella seeds Low GI 30 GL 1 / 100 g 8/10 
Low-fat greek yogurt with mustard powder Low GI 35 GL 1 / 100 g 8/10 
Low-Sodium Fermented Kimchi Low GI 15 GL 1 / 100 g 9/10 Low-sodium nori flakes Low GI 15 GL 1 / 100 g 9/10 Luffa soup Low GI 15 GL 1 / 100 g 10/10 
Macadamia Low GI 10 GL 1 / 100 g 8/10 
Macadamia nuts Low GI 10 GL 1 / 100 g 8/10 
Mâche salad Low GI 15 GL 1 / 100 g 10/10 
Mackerel bavaresque Low GI 20 GL 1 / 100 g 6.5/10 Mackerel cooked in tomato-based broth with turmeric Low GI 25 GL 1 / 100 g 8/10 
Mackerel fillet in tomato sauce Low GI 35 GL 1 / 100 g 7/10 Manchurian wild rice Low GI 20 GL 1 / 100 g 9/10 
Mannitol Low GI 2 GL 1 / 100 g 4/10 Marinade Low GI 20 GL 1 / 100 g 3/10 
Marinated artichoke Low GI 20 GL 1 / 100 g 7.5/10 Marinated eggplant Low GI 15 GL 1 / 100 g 6/10 Marinated mushrooms Low GI 15 GL 1 / 100 g 6/10 Marinated seaweed Low GI 15 GL 1 / 100 g 6/10 
Marinated tomatoes Low GI 20 GL 1 / 100 g 8/10 Mascarpone cheese with raw almond butter and cinnamon Low GI 10 GL 1 / 100 g 5/10 Mashed avocado with hemp seeds Low GI 10 GL 1 / 100 g 9/10 Mashed avocado with lime juice on cucumber rounds Low GI 10 GL 1 / 100 g 10/10 Mashed cabbage Low GI 15 GL 1 / 100 g 9/10 Mashed cauliflower Low GI 15 GL 1 / 100 g 9/10 Matcha latte with unsweetened soy or almond milk and hemp seeds Low GI 25 GL 1 / 100 g 8/10 Matsoni Low GI 27 GL 1 / 100 g 7/10 
Mct oil powder Low GI 10 GL 1 / 100 g 3/10 Meat and vegetable skewer Low GI 20 GL 1 / 100 g 8/10 
Meat filling Low GI 20 GL 1 / 100 g 7.5/10 
Meat sauce Low GI 25 GL 1 / 100 g 8/10 Meat vegetable stuffing Low GI 25 GL 1 / 100 g 6/10 Meatball soup Low GI 25 GL 1 / 100 g 6/10 Meatballs (extra-lean ground beef, fresh herbs, almond flour) Low GI 5 GL 1 / 100 g 8/10 
Mediterranean herbs Low GI 5 GL 1 / 100 g 9.5/10 Microgreen puree Low GI 10 GL 1 / 100 g 10/10 
Microgreens Low GI 15 GL 1 / 100 g 9/10 
Microgreens salad Low GI 15 GL 1 / 100 g 10/10 
Mild chili pepper Low GI 15 GL 1 / 100 g 8/10 
Milk cap mushroom Low GI 10 GL 1 / 100 g 9.5/10 Milk thistle Low GI 15 GL 1 / 100 g 9/10 
Mini egg and vegetable frittata muffins (homemade) Low GI 20 GL 1 / 100 g 8/10 Mini pepper Low GI 10 GL 1 / 100 g 10/10 
Mint leaf Low GI 10 GL 1 / 100 g 9/10 Minted labneh Low GI 15 GL 1 / 100 g 7/10 
Mix of chopped walnuts, pecans, chia seeds with cinnamon and monk fruit sweetener Low GI 5 GL 1 / 100 g 9/10 
Mixed baby greens Low GI 15 GL 1 / 100 g 9/10 
Mixed dried herbs Low GI 5 GL 1 / 100 g 10/10 
Mixed green leafy vegetables (raw) Low GI 15 GL 1 / 100 g 10/10 
Mixed Herbs Low GI 5 GL 1 / 100 g 10/10 
Mixed Leafy Salad Low GI 15 GL 1 / 100 g 9.5/10 
Mixed peppers diced Low GI 15 GL 1 / 100 g 10/10 Mixed salad (arugula, cherry tomato, yellow pepper) Low GI 15 GL 1 / 100 g 10/10 Mixed salad with tomato and sunflower seeds Low GI 20 GL 1 / 100 g 9/10 
Mixed sauce Low GI 20 GL 1 / 100 g 6.5/10 
Molokhia leaves Low GI 15 GL 1 / 100 g 9/10 Monkfish sauce Low GI 25 GL 1 / 100 g 7/10 Moroccan-style fish Low GI 25 GL 1 / 100 g 8/10 Mug bread Low GI 15 GL 1 / 100 g 7/10 
Mung bean sprouts Low GI 25 GL 1 / 100 g 9/10 Mushroom and herb sauce Low GI 15 GL 1 / 100 g 9/10 
Mushroom and onion sauce (no flour) Low GI 15 GL 1 / 100 g 9/10 
Mushroom broth Low GI 15 GL 1 / 100 g 9/10 
Mushroom duxelles Low GI 15 GL 1 / 100 g 9/10 Mushroom emulsion Low GI 20 GL 1 / 100 g 6/10 Mushroom game pate Low GI 20 GL 1 / 100 g 5/10 
Mushroom gravy (from sautéed mushrooms, onions, herbs, and low-sodium broth) Low GI 15 GL 1 / 100 g 8/10 Mushroom kebab Low GI 10 GL 1 / 100 g 9/10 Mushroom ketchup Low GI 10 GL 1 / 100 g 4/10 Mushroom mince Low GI 10 GL 1 / 100 g 9/10 Mushroom omelette Low GI 20 GL 1 / 100 g 7/10 
Mushroom Pesto Low GI 10 GL 1 / 100 g 6/10 
Mushroom sauce Low GI 25 GL 1 / 100 g 5/10 
Mushroom sauce (homemade, low sodium) Low GI 15 GL 1 / 100 g 7/10 
Mushroom sauce with thyme and garlic Low GI 15 GL 1 / 100 g 8/10 Mushroom soup base Low GI 20 GL 1 / 100 g 7/10 Mushroom vegetable Low GI 15 GL 1 / 100 g 9/10 
Mushrooms in Olive Oil Low GI 15 GL 1 / 100 g 8/10 Mustard caviar Low GI 10 GL 1 / 100 g 6/10 
