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.
Baingan Bharta Low GI 25 GL 2 / 100 g 8/10 
Baked cauliflower bhaji (minimal oil) Low GI 20 GL 2 / 100 g 9/10 
Baked cottage cheese Low GI 35 GL 2 / 100 g 6/10 Baked eggplant with heirloom tomatoes, garlic, and feta cheese Low GI 20 GL 2 / 100 g 8/10 Baked eggplant with tomato sauce and nutritional yeast Low GI 20 GL 2 / 100 g 8/10 
Baked kale chips Low GI 15 GL 2 / 100 g 7/10 
Baked okra with minimal oil and spices Low GI 20 GL 2 / 100 g 9/10 Baked stuffed pork chop Low GI 35 GL 2 / 100 g 4/10 Baked stuffed tomato Low GI 35 GL 2 / 100 g 6/10 
Baked zucchini bites with flaxseed meal Low GI 20 GL 2 / 100 g 8/10 Barbecue chicken leg Low GI 50 GL 2 / 100 g 6/10 Barbecue sauce with stevia/erythritol (no refined sugar) Low GI 15 GL 2 / 100 g 5/10 
Beef meatballs Low GI 35 GL 2 / 100 g 5/10 Beef ragu Low GI 35 GL 2 / 100 g 6/10 
Beef Rendang Low GI 35 GL 2 / 100 g 6/10 
Beetroot and kefir cold soup Low GI 35 GL 2 / 100 g 8/10 
Beetroot Soup with Turkey Broth Low GI 30 GL 2 / 100 g 8.5/10 Bell pepper and cucumber spread Low GI 25 GL 2 / 100 g 7/10 Benecol drink Low GI 35 GL 2 / 100 g 4/10 Bitter melon stir fry with egg Low GI 32 GL 2 / 100 g 8/10 
Black currant Low GI 15 GL 2 / 100 g 9/10 
Black currants Low GI 15 GL 2 / 100 g 9/10 Blackberry salad Low GI 25 GL 2 / 100 g 9/10 
Blackcurrant Low GI 15 GL 2 / 100 g 9/10 Blueberry protein drinking yogurt Low GI 35 GL 2 / 100 g 6/10 Boiled fish stew in tomato sauce Low GI 35 GL 2 / 100 g 7/10 Boiled green beans with tomato stewed Low GI 30 GL 2 / 100 g 9/10 Boiled long beans Low GI 30 GL 2 / 100 g 9/10 Boiled lupin beans Low GI 15 GL 2 / 100 g 9/10 Boiled shallot Low GI 15 GL 2 / 100 g 9/10 Boiled yellow green beans Low GI 30 GL 2 / 100 g 9/10 
Bolognese sauce Low GI 35 GL 2 / 100 g 7/10 Bomba sauce Low GI 20 GL 2 / 100 g 4/10 Borscht Low GI 30 GL 2 / 100 g 8/10 
Broccoli and flaxseed pancakes Low GI 25 GL 2 / 100 g 8/10 Broccoli cheese casserole Low GI 35 GL 2 / 100 g 6/10 Broccoli normandy Low GI 30 GL 2 / 100 g 9/10 
Broccoli with tahini, lemon, and garlic Low GI 20 GL 2 / 100 g 9/10 
Broccoli with white sauce Low GI 25 GL 2 / 100 g 7/10 Brown mustard Low GI 35 GL 2 / 100 g 5/10 
Butter chicken Low GI 35 GL 2 / 100 g 6/10 
Butter-tomato sauce Low GI 35 GL 2 / 100 g 6.5/10 
Buttermilk Low GI 35 GL 2 / 100 g 7/10 Buttermilk 1% fat Low GI 35 GL 2 / 100 g 7/10 Cabbage and carrot coleslaw with pumpkin or sunflower seeds Low GI 25 GL 2 / 100 g 9/10 
Cabbage and carrot salad with low-fat greek yogurt dressing Low GI 30 GL 2 / 100 g 9/10 
Cacao mixed with skim milk (no added sugar) Low GI 35 GL 2 / 100 g 8/10 
Cacao powder with unsweetened oat milk (no added sugar) Low GI 30 GL 2 / 100 g 8/10 
Canned grape leaves Low GI 15 GL 2 / 100 g 8/10 Canned green tea Low GI 50 GL 2 / 100 g 3/10 Canned hatch chile sauce Low GI 35 GL 2 / 100 g 5/10 
Canned Tomatoes Low GI 38 GL 2 / 100 g 8/10 Canned unsalted tomatoes and dried chipotle blend Low GI 38 GL 2 / 100 g 8/10 
Cappuccino with milk Low GI 39 GL 2 / 100 g 7.5/10 
Cashew cheese spread Low GI 20 GL 2 / 100 g 7/10 Cauliflower and mushroom puree with hemp seeds Low GI 20 GL 2 / 100 g 9/10 Cauliflower casserole with chicken Low GI 25 GL 2 / 100 g 7/10 
Cauliflower crust mini quiche Low GI 25 GL 2 / 100 g 8/10 
Cauliflower flatbread (cauliflower, eggs, garlic) Low GI 25 GL 2 / 100 g 8/10 Cauliflower gratin Low GI 25 GL 2 / 100 g 6/10 Cauliflower mashed with sesame paste and herbs Low GI 20 GL 2 / 100 g 9/10 
Cauliflower rice tamale Low GI 25 GL 2 / 100 g 8/10 
Cauliflower slices baked with a light almond flour coating Low GI 20 GL 2 / 100 g 9/10 Caviar Low GI 35 GL 2 / 100 g 6/10 
Caviar Low GI 35 GL 2 / 100 g 3/10 Celeriac gratin Low GI 35 GL 2 / 100 g 9/10 Chai tea powder sugar free Low GI 25 GL 2 / 100 g 6/10 
Cheese Stuffed Peppers Low GI 35 GL 2 / 100 g 6/10 
Cherry juice diluted and sweetened with stevia Low GI 40 GL 2 / 100 g 7/10 Cherry tomato sauce with basil Low GI 30 GL 2 / 100 g 8/10 Chewing gum Low GI 5 GL 2 / 100 g 6/10 
Chia Coconut Milk Mousse Low GI 30 GL 2 / 100 g 8/10 
Chia pudding with berries and unsweetened almond milk Low GI 30 GL 2 / 100 g 9/10 Chicken apple sausage patty Low GI 35 GL 2 / 100 g 5/10 Chicken divan Low GI 35 GL 2 / 100 g 5/10 
Chicken meatballs Low GI 35 GL 2 / 100 g 7/10 Chicken paprikash Low GI 40 GL 2 / 100 g 6.5/10 Chicken sesame sauce Low GI 35 GL 2 / 100 g 7/10 
Chicken soup Low GI 40 GL 2 / 100 g 7/10 Chicken soup with rice Low GI 45 GL 2 / 100 g 7/10 
Chicken stew Low GI 35 GL 2 / 100 g 7/10 Chicken tagine Low GI 35 GL 2 / 100 g 7/10 Chickpea protein Low GI 25 GL 2 / 100 g 7/10 Chili and lime drizzle Low GI 20 GL 2 / 100 g 5/10 
Chili mackerel Low GI 40 GL 2 / 100 g 6.5/10 Chili paste Low GI 20 GL 2 / 100 g 7/10 
Chili sauce (fresh chilies, tomatoes, vinegar, minimal oil) Low GI 25 GL 2 / 100 g 7/10 
Chili without beans Low GI 35 GL 2 / 100 g 7/10 Chili, ginger, lemongrass, and lime zest paste Low GI 20 GL 2 / 100 g 9/10 Chilled coconut cream whipped with fresh raspberries Low GI 20 GL 2 / 100 g 6/10 
Chocolate protein shake Low GI 35 GL 2 / 100 g 6/10 Chorizo soup Low GI 35 GL 2 / 100 g 4/10 
Citron Low GI 25 GL 2 / 100 g 9/10 Citrus dressing Low GI 25 GL 2 / 100 g 5/10 
Classic Pepper Sauce Low GI 35 GL 2 / 100 g 6/10 
Classic Ratatouille Low GI 25 GL 2 / 100 g 9/10 Clear protein powder pineapple passion Low GI 30 GL 2 / 100 g 6/10 Cobra salad Low GI 25 GL 2 / 100 g 8/10 
Cocoa drink Low GI 25 GL 2 / 100 g 7/10 Cocoa paste (100% cocoa powder with water or almond milk) Low GI 20 GL 2 / 100 g 8/10 
