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.
Herb Dressing Low GI 20 GL 1 / 100 g 6/10 
Herb guacamole Low GI 10 GL 1 / 100 g 9/10 
Herb kefir yogurt Low GI 25 GL 1 / 100 g 9/10 
Herb lemon brine Low GI 20 GL 1 / 100 g 10/10 
Herb mix Low GI 5 GL 1 / 100 g 10/10 
Herb salad Low GI 15 GL 1 / 100 g 8.5/10 
Herb soup cucumber Low GI 25 GL 1 / 100 g 9/10 
Herbed Kefir Dressing Low GI 25 GL 1 / 100 g 8/10 
Herbs (thyme, basil) Low GI 5 GL 1 / 100 g 10/10 
Herring in yogurt sauce with herbs Low GI 20 GL 1 / 100 g 7/10 Herring salad with Greek yogurt or skyr Low GI 20 GL 1 / 100 g 7/10 
High protein almond flour Low GI 15 GL 1 / 100 g 8/10 
High protein almond smoothie Low GI 20 GL 1 / 100 g 8/10 
High protein coffee flexpresso Low GI 25 GL 1 / 100 g 6/10 
High protein cottage cheese Low GI 27 GL 1 / 100 g 8/10 
High protein cream cheese Low GI 35 GL 1 / 100 g 8/10 High protein mug bread Low GI 18 GL 1 / 100 g 7/10 High protein pancake Low GI 18 GL 1 / 100 g 7/10 High protein plant based milk Low GI 30 GL 1 / 100 g 7/10 High protein quark Low GI 30 GL 1 / 100 g 8/10 
High protein sugar free strawberry berry shake Low GI 25 GL 1 / 100 g 7/10 
High protein yogurt Low GI 35 GL 1 / 100 g 7/10 High-protein quark with ground flaxseeds and Ceylon cinnamon Low GI 30 GL 1 / 100 g 8/10 Homemade almond butter cocoa snack (almond butter, cocoa powder, stevia) Low GI 10 GL 1 / 100 g 8/10 Homemade almond butter, cocoa, and erythritol spread Low GI 5 GL 1 / 100 g 7/10 Homemade almond flour ginger cookies (erythritol-sweetened) Low GI 7 GL 1 / 100 g 7/10 Homemade cherry juice, gelatin, and erythritol jelly Low GI 10 GL 1 / 100 g 7/10 
Homemade cucumber relish (cucumbers, vinegar, stevia) Low GI 15 GL 1 / 100 g 9/10 
Homemade Gazpacho Low GI 20 GL 1 / 100 g 9/10 Homemade lemon jam with stevia/erythritol Low GI 5 GL 1 / 100 g 8/10 
Homemade mushroom sauce (no added salt or preservatives) Low GI 15 GL 1 / 100 g 8/10 Homemade salmon and leafy greens broth-based soup Low GI 10 GL 1 / 100 g 9/10 
Homemade vegetable juice (no added salt) Low GI 20 GL 1 / 100 g 9/10 
Homemade vegetable relish (no sugar added) Low GI 20 GL 1 / 100 g 9/10 Homemade wild mushroom paste with fresh truffle Low GI 15 GL 1 / 100 g 8/10 
Honey ham Low GI 35 GL 1 / 100 g 4.5/10 Honey mushrooms Low GI 15 GL 1 / 100 g 9/10 Horn pepper Low GI 15 GL 1 / 100 g 10/10 Hot cocoa with stevia Low GI 10 GL 1 / 100 g 9/10 
Hot sauce Low GI 15 GL 1 / 100 g 6/10 
Icelandic-style strained yogurt with chopped chives Low GI 36 GL 1 / 100 g 8/10 
Italian-style cheese spread Low GI 27 GL 1 / 100 g 6.5/10 Ivy gourd Low GI 35 GL 1 / 100 g 9/10 
Jalapeño chili hot sauce Low GI 20 GL 1 / 100 g 7/10 Japanese-style Cold Onion Salad Low GI 15 GL 1 / 100 g 9/10 Jicama sticks, seasoned and baked Low GI 15 GL 1 / 100 g 9/10 Jilo Low GI 15 GL 1 / 100 g 9/10 
Juice from non-starchy vegetables (cucumber, celery, spinach), no added sugar Low GI 15 GL 1 / 100 g 7/10 
Jute leaves Low GI 15 GL 1 / 100 g 10/10 
Kaffir lime leaves Low GI 5 GL 1 / 100 g 10/10 
Kalamata olives Low GI 15 GL 1 / 100 g 7/10 Kalamata olives Low GI 15 GL 1 / 100 g 7/10 
Kale and cabbage slaw with apple cider vinegar and herbs Low GI 10 GL 1 / 100 g 10/10 
Kale and cucumber salad with olive oil and lemon Low GI 10 GL 1 / 100 g 10/10 
Kale chopped raw Low GI 2 GL 1 / 100 g 10/10 Kale microgreens Low GI 15 GL 1 / 100 g 10/10 Kale salad with avocado and hemp seeds Low GI 5 GL 1 / 100 g 9/10 Kale salad with walnuts and olive oil Low GI 10 GL 1 / 100 g 9/10 
Kale sautéed with olive oil and lemon juice Low GI 5 GL 1 / 100 g 9/10 
Kale spinach pesto Low GI 10 GL 1 / 100 g 8/10 Kapia pepper Low GI 15 GL 1 / 100 g 10/10 Katyk salad Low GI 20 GL 1 / 100 g 6/10 
Kefir grains Low GI 10 GL 1 / 100 g 8/10 Kelp powder Low GI 5 GL 1 / 100 g 9/10 Khat leaves Low GI 10 GL 1 / 100 g 7/10 Kimchi Low GI 15 GL 1 / 100 g 8/10 
King trumpet mushroom Low GI 10 GL 1 / 100 g 10/10 
King trumpet mushroom roasted Low GI 10 GL 1 / 100 g 9/10 
Kombucha (fermented tea beverage, minimal added sugar) Low GI 18 GL 1 / 100 g 8/10 
Kombucha tea Low GI 20 GL 1 / 100 g 6/10 
Körözött Low GI 20 GL 1 / 100 g 6.5/10 
Körözött cheese spread Low GI 20 GL 1 / 100 g 6/10 
Krakus Borscht Low GI 30 GL 1 / 100 g 6.5/10 Kurt cheese Low GI 10 GL 1 / 100 g 4/10 
Labneh cheese Low GI 20 GL 1 / 100 g 7/10 
Labneh from natural yogurt Low GI 15 GL 1 / 100 g 7.5/10 Lactobacillus paracasei Shirota Low GI 15 GL 1 / 100 g 7/10 Lactose free coffee with milk no sugar Low GI 27 GL 1 / 100 g 7/10 
Lactose free cottage cheese 5 percent Low GI 27 GL 1 / 100 g 7/10 Lactose free kefir Low GI 30 GL 1 / 100 g 7/10 Lactose free semi skimmed curd cheese Low GI 30 GL 1 / 100 g 7/10 Lactose free skyr Low GI 36 GL 1 / 100 g 8/10 Lactose-free quark Low GI 30 GL 1 / 100 g 7/10 Lakanto syrup Low GI 3 GL 1 / 100 g 6/10 
Lamb's lettuce Low GI 15 GL 1 / 100 g 9/10 Lamb's lettuce Low GI 15 GL 1 / 100 g 10/10 
Lavender Low GI 5 GL 1 / 100 g 9/10 
Leafy greens Low GI 15 GL 1 / 100 g 9.8/10 
Leafy greens (raw, mixed) Low GI 15 GL 1 / 100 g 10/10 
Leafy greens (spinach and kale, raw) Low GI 15 GL 1 / 100 g 10/10 
Lean chicken and mixed vegetable stew (skinless chicken, minimal salt) Low GI 30 GL 1 / 100 g 9/10 Lean grass-fed beef tips pan-seared with cauliflower florets and spices Low GI 15 GL 1 / 100 g 8.5/10 
Lean ground turkey and tomato-based sauce with italian herbs Low GI 30 GL 1 / 100 g 8/10 Lean ground turkey sautéed with riced cauliflower and herbs Low GI 20 GL 1 / 100 g 9/10 
Lean Meat and Vegetable Broth Low GI 10 GL 1 / 100 g 8/10 
Lean turkey breast slices rolled with vegetables, baked (no tortilla) Low GI 20 GL 1 / 100 g 8.5/10 
Lean turkey breast with broccoli Low GI 15 GL 1 / 100 g 9/10 
Lean turkey breast with leafy greens and fresh vegetables Low GI 15 GL 1 / 100 g 9/10 Leaves Low GI 15 GL 1 / 100 g 10/10 
Leek greens (leafy tops) Low GI 15 GL 1 / 100 g 9/10 
