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.
Natural skyr without sugar with chia seeds Low GI 35 GL 1.4 / 100 g 8/10 
Radish concentrate Low GI 20 GL 1.4 / 100 g 7/10 Raw milk Low GI 30 GL 1.4 / 100 g 7/10 Sugar free cheesecake Low GI 20 GL 1.4 / 100 g 4/10 
Tuna Paste Low GI 35 GL 1.4 / 100 g 6.5/10 
Turkey sausage gravy (with reduced-fat milk) Low GI 35 GL 1.4 / 100 g 6/10 Wild boar goulash Low GI 35 GL 1.4 / 100 g 7/10 
Zucchini hummus Low GI 20 GL 1.4 / 100 g 8/10 
Kefir Low GI 30 GL 1.4 / 100 g 8/10 
Low-fat kefir Low GI 30 GL 1.4 / 100 g 8/10 
Skyr Low GI 36 GL 1.4 / 100 g 8/10 
Rosemary Low GI 7 GL 1.4 / 100 g 9/10 
Vegemite Low GI 10 GL 1.5 / 100 g 6/10 
Almond flour, chia, and flax seed muffin (low-carb) Low GI 15 GL 1.5 / 100 g 8/10 Cucumber seed Low GI 15 GL 1.5 / 100 g 8/10 Fermented baked milk Low GI 35 GL 1.5 / 100 g 6/10 Fermented milk drink with raw hemp hearts Low GI 30 GL 1.5 / 100 g 8/10 Flaxseed crackers with goat cheese Low GI 10 GL 1.5 / 100 g 7/10 Fried tomato egg stir fry Low GI 35 GL 1.5 / 100 g 7.5/10 
Gluten-free flaxseed bread Low GI 15 GL 1.5 / 100 g 9/10 Goat yogurt 0% Low GI 35 GL 1.5 / 100 g 7/10 Greek yogurt (5-10% milk fat) with fresh mint Low GI 35 GL 1.5 / 100 g 7/10 Homemade flaxseed muffin (flaxseed, eggs, minimal binders) Low GI 15 GL 1.5 / 100 g 8/10 Lean turkey ragu Low GI 35 GL 1.5 / 100 g 8/10 Menemen (eggs with tomato and pepper) Low GI 35 GL 1.5 / 100 g 8/10 
Minced beef with tomato sauce Low GI 35 GL 1.5 / 100 g 6/10 Minced meat with sauce Low GI 35 GL 1.5 / 100 g 5/10 
Natural yogurt with flaxseed and dill Low GI 30 GL 1.5 / 100 g 8/10 Scallop and carrot salad Low GI 25 GL 1.5 / 100 g 8.5/10 
Sichuan peppercorns Low GI 5 GL 1.5 / 100 g 8/10 Stuffed chicken Low GI 35 GL 1.5 / 100 g 7/10 Tomato salad with cream Low GI 25 GL 1.5 / 100 g 6/10 Boiled onion Low GI 15 GL 1.5 / 100 g 9/10 
Lime Low GI 20 GL 1.5 / 100 g 9/10 
Whey water Low GI 30 GL 1.5 / 100 g 8/10 Almond flour with dried Italian herbs Low GI 15 GL 1.6 / 100 g 8/10 
Bitters Low GI 10 GL 1.6 / 100 g 2/10 
Chia and flaxseed wraps Low GI 5 GL 1.6 / 100 g 9/10 High protein vanilla drink Low GI 35 GL 1.6 / 100 g 6/10 
Light beer Medium GI 66 GL 1.6 / 100 g 6/10 
Pickled cucumber Low GI 30 GL 1.6 / 100 g 6/10 
Lime juice (fresh) Low GI 20 GL 1.6 / 100 g 8/10 
Plain yogurt Low GI 36 GL 1.7 / 100 g 8/10 
Seed blend Low GI 5 GL 1.7 / 100 g 9.5/10 
Lactose-Free Sour Cream Low GI 37 GL 1.7 / 100 g 6/10 
Ripe guava Low GI 12 GL 1.7 / 100 g 9/10 
Grapefruit Low GI 25 GL 1.7 / 100 g 8.5/10 Apple seeds Low GI 5 GL 1.8 / 100 g 3/10 Egg spice mix Low GI 5 GL 1.8 / 100 g 3/10 
Everything seasoning Low GI 5 GL 1.8 / 100 g 6/10 
Sugar free ketchup Low GI 35 GL 1.8 / 100 g 8/10 Dried beef Medium GI 65 GL 1.8 / 100 g 7/10 
Almond protein powder Low GI 15 GL 1.8 / 100 g 8/10 Garlic salt Low GI 10 GL 1.8 / 100 g 2/10 Gomasio Low GI 10 GL 1.8 / 100 g 6/10 Ground seeds (mixed, e.g., flax, chia, sunflower) Low GI 10 GL 1.8 / 100 g 9/10 
Inactive yeast Low GI 5 GL 1.8 / 100 g 6/10 
Nut and seed crackers Low GI 15 GL 1.8 / 100 g 8/10 Rhode Island dressing Low GI 15 GL 1.8 / 100 g 2/10 Ricotta salata cheese Low GI 30 GL 1.8 / 100 g 6.2/10 Shito sauce Low GI 15 GL 1.8 / 100 g 3/10 
Dijon mustard Low GI 35 GL 1.9 / 100 g 7/10 
Full fat milk Low GI 39 GL 1.9 / 100 g 6/10 
Milk Low GI 39 GL 1.9 / 100 g 6/10 Grilled chili Low GI 15 GL 1.9 / 100 g 9/10 Stuffed squid Low GI 35 GL 1.9 / 100 g 7.8/10 Sugar free chocolate milk Low GI 30 GL 1.9 / 100 g 6.8/10 
Skim Milk Low GI 39 GL 1.9 / 100 g 6/10 
Mixed Seed Blend Low GI 15 GL 1.9 / 100 g 9/10 Wheat protein concentrate Low GI 15 GL 1.9 / 100 g 6/10 
Leeks Low GI 16 GL 2 / 100 g 8/10 
Vanilla almond milk Low GI 30 GL 2 / 100 g 6/10 A handful of walnuts and a square of dark chocolate (>85% cocoa) Low GI 15 GL 2 / 100 g 8/10 
Acerola Low GI 20 GL 2 / 100 g 10/10 Air-fried or baked bitter gourd chips Low GI 18 GL 2 / 100 g 9/10 Almond breading Low GI 10 GL 2 / 100 g 7/10 
Almond butter and unsweetened cocoa powder blend Low GI 15 GL 2 / 100 g 9/10 
Almond flakes with added dietary fiber Low GI 15 GL 2 / 100 g 7/10 Almond flour bread Low GI 20 GL 2 / 100 g 7/10 Almond flour breadstick Low GI 15 GL 2 / 100 g 7/10 Almond flour choux pastry Low GI 15 GL 2 / 100 g 6.5/10 
Almond Yogurt Low GI 25 GL 2 / 100 g 9/10 Amatriciana sauce Low GI 25 GL 2 / 100 g 4/10 
Amla (indian gooseberry) extract Low GI 15 GL 2 / 100 g 9/10 Ampalaya guisado Low GI 32 GL 2 / 100 g 8/10 Anise seeds, dried Low GI 5 GL 2 / 100 g 9/10 Antipasto vegetables Low GI 20 GL 2 / 100 g 7/10 
Apple Chia Jam with Erythritol Low GI 10 GL 2 / 100 g 7/10 
Apple cider Low GI 40 GL 2 / 100 g 5/10 
Apricot Jam, No Sugar Added Low GI 25 GL 2 / 100 g 9/10 Aronia berries Low GI 25 GL 2 / 100 g 10/10 
Artichoke Low GI 15 GL 2 / 100 g 9/10 Artichoke spread Low GI 20 GL 2 / 100 g 6/10 
Asian slaw Low GI 20 GL 2 / 100 g 8/10 
Asian vegetable mix Low GI 30 GL 2 / 100 g 9/10 Asparagus soup Low GI 35 GL 2 / 100 g 7/10 Assorted Vegetables (raw) Low GI 25 GL 2 / 100 g 9.5/10 
Avocado guacamole Low GI 20 GL 2 / 100 g 9/10 
Avocado smoothie Low GI 25 GL 2 / 100 g 8/10 Baby corn Low GI 46 GL 2 / 100 g 9/10 
