Following a diet that is strictly soy-free doesn’t just include refraining from food products like the obvious – soy sauce, soybeans and tofu. Interestingly enough, soy or traces of soy can also be found in a host of other food products that classify as dairy substitutes, cereals, breads and processed foods. In the case of vegetarians and vegans, who rely on plant-based protein for their dietary needs, soy can most likely be a barrier in finding foods that do not aggravate allergic reactions.
Typically, foods that contain soy do not explicitly mention the ingredient – making it something of a challenge while grocery shopping or looking for ingredients that might trigger unfavourable reactions. Soy can be present in various forms under different names in ingredient lists. Be on the lookout for words like hydrolysed soy protein, soy isolate, soybean oil and soy lecithin, which may indicate the presence of soy in a product. Here are some additional foods that contain a significant amount of soy to avoid experiencing allergies.
Meat Alternatives
Plant-based food products like veggie burgers, hot dogs and deli meat slices made with seitan often contain soy protein. Check ingredient labels carefully and opt for alternative plant-based protein sources like beans, lentils or mushrooms instead. It is also advisable to read the list of ingredients mentioned at the back of the package of products which are purportedly soy-free.
Soy Flour
Used in baking and cooking homemade dishes, use alternative flours like almond flour, coconut flour or buckwheat flour instead for a gluten and soy-free alternative. Full-fat soy flour that is a derivative of dehulled soy beans which are ground to make flour, has a natural soy content of 20%. Although packed with protein and full of nutritional value, it is best to avoid for those prone to soy allergies.
Miso Paste
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The traditional, umami-rich miso paste is a direct product of fermented soybeans, and also made with rice, oats or wheat. Popularly used in Japanese and Asian cooking, allergenic reactions are quite likely when consumed in the form of soup, sauces or added to flavour stir fried vegetables or meat. Opt for umeboshi (fermented plum) paste, marmite, anchovies or tahini in recipes that use the ingredient.
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Packaged Chicken Broth
Whether you plan on buying premade chicken broth in a bottle, concentrate or bouillon cubes, packaged chicken broth is known to contain a fair amount of sodium and soy. Unless you can make a batch of broth at home, opt to use a glug of fish sauce, chicken powder or warm water to make your soups, stews and curries instead.
Energy Bars
Before you pick up your favourite protein bar or granola to bite into, check the label for any mention of the presence of hydrolysed soy protein or soy lecithin – usually mentioned in this way in the list of ingredients. Although known to be safe food additives, these preservatives also have a tendency to induce soy allergies – although not as intensely as their counterpart soy products.
Nutrition Supplements
Isoflavones – an active ingredient in soy – is often found to be a key ingredient in vitamin and protein supplements like shake powders, tablets and powder mixes that are added to smoothies. A 30 gram scoop of protein powder can contain up to 3 grams of isoflavones, which might add to the allergic reactions experienced by those who are sensitive to soy. Opt for soy-free options, supplements with all-natural ingredients or freshly made plant-based powders.
Peanut Butter
People who experience soy allergies are also most likely to have allergic reactions due to cross-reactivity between the two ingredients. This might also extend to products with legumes and beans, barring a few exceptions. Some brands of packaged peanut butters offer soy-free options and the alternative to this can also be a jar of peanut butter made at home, without additional sweeteners and preservatives.