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.
Baked omelette with eggs, spinach, mushrooms, and minimal oil Low GI 20 GL 1 / 100 g 8/10 
Baked pâté Low GI 20 GL 1 / 100 g 5.5/10 
Balsamic Vinegar Low GI 5 GL 1 / 100 g 6/10 
Bamboo shoots Low GI 10 GL 1 / 100 g 9/10 
Bamboo shoots canned Low GI 24 GL 1 / 100 g 9/10 
Banana peppers Low GI 15 GL 1 / 100 g 9.5/10 Barista almond milk Low GI 35 GL 1 / 100 g 6/10 
Barley coffee Low GI 20 GL 1 / 100 g 8/10 Basil pesto with sunflower seeds and nutritional yeast (dairy-free) Low GI 10 GL 1 / 100 g 6/10 
Bathua leaves Low GI 15 GL 1 / 100 g 10/10 
Beef and onions Low GI 35 GL 1 / 100 g 7/10 
Beef Birria Low GI 25 GL 1 / 100 g 7/10 
Beef jerky Low GI 15 GL 1 / 100 g 4/10 
Beef sauce Low GI 25 GL 1 / 100 g 6/10 
Beef tomato Low GI 15 GL 1 / 100 g 9.5/10 
Beet greens Low GI 15 GL 1 / 100 g 9/10 Beet kvass Low GI 15 GL 1 / 100 g 8/10 Beet leaf Low GI 15 GL 1 / 100 g 10/10 
Beet leaves Low GI 15 GL 1 / 100 g 9/10 Beet sprouts Low GI 15 GL 1 / 100 g 10/10 
Beetroot kvass Low GI 15 GL 1 / 100 g 9/10 Bell pepper onion salad Low GI 15 GL 1 / 100 g 9/10 
Bell peppers Low GI 15 GL 1 / 100 g 9/10 
Betel leaf Low GI 10 GL 1 / 100 g 9/10 Birch bolete mushrooms Low GI 15 GL 1 / 100 g 10/10 Bird eye chili Low GI 10 GL 1 / 100 g 10/10 Birdseye chili Low GI 10 GL 1 / 100 g 10/10 
Birria made with skinless chicken breast Low GI 15 GL 1 / 100 g 8/10 Bitter greens with walnuts Low GI 10 GL 1 / 100 g 9/10 
Bitter melon Low GI 18 GL 1 / 100 g 9/10 Black cabbage Low GI 15 GL 1 / 100 g 10/10 
Black carrot colorant Low GI 20 GL 1 / 100 g 8/10 
Black chokeberry Low GI 15 GL 1 / 100 g 10/10 
Black fungus Low GI 15 GL 1 / 100 g 10/10 
Black lime Low GI 20 GL 1 / 100 g 9.5/10 
Black radish Low GI 15 GL 1 / 100 g 9/10 Black tomatoes Low GI 15 GL 1 / 100 g 10/10 
Blackcurrant Erythritol Mousse Low GI 10 GL 1 / 100 g 8/10 Blanched greens Low GI 15 GL 1 / 100 g 10/10 Blanched napa or savoy cabbage leaves Low GI 15 GL 1 / 100 g 10/10 
Blended Fresh Tomatoes Low GI 15 GL 1 / 100 g 10/10 
Blended sauce from steamed non-starchy vegetables, herbs, and spices Low GI 20 GL 1 / 100 g 10/10 
Blended vegetable juice (with pulp) Low GI 20 GL 1 / 100 g 7/10 Blended whole vegetable base (broccoli, cauliflower, spinach) Low GI 15 GL 1 / 100 g 10/10 Boiled amaranth greens Low GI 15 GL 1 / 100 g 10/10 
Boiled Asparagus Low GI 15 GL 1 / 100 g 10/10 Boiled bell peppers Low GI 15 GL 1 / 100 g 9/10 Boiled boletus Low GI 15 GL 1 / 100 g 9/10 
Boiled brussels sprouts Low GI 15 GL 1 / 100 g 9/10 Boiled canned stewed meat with vegetables Low GI 35 GL 1 / 100 g 4/10 Boiled cauliflower Low GI 15 GL 1 / 100 g 10/10 Boiled chard Low GI 15 GL 1 / 100 g 10/10 Boiled Choy Sum Low GI 15 GL 1 / 100 g 10/10 Boiled daikon Low GI 15 GL 1 / 100 g 9/10 Boiled endive Low GI 15 GL 1 / 100 g 9/10 Boiled fennel Low GI 15 GL 1 / 100 g 9/10 Boiled forest mushrooms Low GI 10 GL 1 / 100 g 9/10 
Boiled herbs Low GI 15 GL 1 / 100 g 10/10 Boiled jilo Low GI 15 GL 1 / 100 g 9/10 
Boiled leek Low GI 15 GL 1 / 100 g 9/10 Boiled okra Low GI 20 GL 1 / 100 g 10/10 Boiled savoy cabbage Low GI 15 GL 1 / 100 g 9/10 
Boiled shiitake Low GI 10 GL 1 / 100 g 9/10 Boletus Low GI 10 GL 1 / 100 g 9/10 
Bottle gourd Low GI 15 GL 1 / 100 g 10/10 
Broccoli and cauliflower (raw, mixed) Low GI 10 GL 1 / 100 g 10/10 Broccoli and green beans Low GI 15 GL 1 / 100 g 10/10 
Broccoli and spinach mix Low GI 15 GL 1 / 100 g 9/10 Broccoli and turmeric frittata Low GI 25 GL 1 / 100 g 8/10 Broccoli in egg Low GI 20 GL 1 / 100 g 8/10 
Broccoli salad Low GI 15 GL 1 / 100 g 9/10 
Broccoli slaw (shredded broccoli stems, carrots, cabbage, light dressing) Low GI 15 GL 1 / 100 g 9/10 
Broccolini Low GI 15 GL 1 / 100 g 10/10 Brownie bar Low GI 10 GL 1 / 100 g 6/10 Budapest salad Low GI 20 GL 1 / 100 g 4/10 
Burgundy mushrooms Low GI 15 GL 1 / 100 g 6/10 
Cabbage and carrot salad Low GI 20 GL 1 / 100 g 8/10 
Cabbage cooked in chicken stock Low GI 15 GL 1 / 100 g 9/10 Cabbage pizza crust Low GI 25 GL 1 / 100 g 8.3/10 Cabbage salad with avocado-based dressing Low GI 15 GL 1 / 100 g 9/10 Cabbage vinegar salad Low GI 10 GL 1 / 100 g 9/10 Calamansi juice Low GI 35 GL 1 / 100 g 9/10 Calendula flowers Low GI 10 GL 1 / 100 g 10/10 
Canned diced tomatoes Low GI 15 GL 1 / 100 g 8/10 Canned meat spread Low GI 10 GL 1 / 100 g 2/10 Canned vuna Low GI 35 GL 1 / 100 g 4/10 Capers Low GI 15 GL 1 / 100 g 6/10 
Cappuccino Low GI 30 GL 1 / 100 g 6/10 Caprese salad Low GI 20 GL 1 / 100 g 8/10 
Cardoon Low GI 15 GL 1 / 100 g 9/10 Carrot, celery, and cucumber juice blend Low GI 35 GL 1 / 100 g 9/10 Cassava leaves Low GI 15 GL 1 / 100 g 8/10 Catalan-style tuna Low GI 25 GL 1 / 100 g 7/10 
Cauliflower and chicken gravy Low GI 20 GL 1 / 100 g 9/10 
Cauliflower and zucchini blend Low GI 15 GL 1 / 100 g 9/10 
Cauliflower bread cubes (cauliflower and eggs) Low GI 15 GL 1 / 100 g 8/10 
Cauliflower casserole (riced cauliflower instead of potatoes) Low GI 20 GL 1 / 100 g 9/10 
Cauliflower cream sauce (pureed cauliflower, garlic, spices) Low GI 20 GL 1 / 100 g 9/10 
Cauliflower herb salad with vinaigrette Low GI 15 GL 1 / 100 g 9/10 
Cauliflower mashed and baked into small bite-sized pieces Low GI 15 GL 1 / 100 g 9/10 
