Soy comes from soybeans, which contain protein, carbohydrates, fat, fiber and are also high in iron, folic acid and calcium. Soybeans are processed into a variety of meat and dairy alternatives and also are pressed into a form of cooking oil. These foods are often used by vegetarians and people who have allergies. But some people are allergic to soy as well, and need to eat foods that do not contain it. Many of these "safe foods" are unprocessed. Otherwise, check package labels to be sure soy has not been added.
Meats and Fish
All forms of fresh beef are free of soy, including sirloin, beef tips and ground beef patties, and other sources of protein are as well, such as chicken, turkey, lamb, pork, venison and bison. Eggs, egg whites and fish are other protein-rich foods that are soy-free.
Grains
Whole grains are high in fiber and offer a moderate amount of protein. Examples of whole grains that are soy-free include rye, grits, oats, wheat, barley and rice.
Fruits
Fruits are rich in water, vitamins and fiber--and they are also soy-free. This applies to fresh, frozen or canned fruits as well as fruit juices.
Vegetables
Vegetables offer many of the same benefits as fruits. They are high in fiber, low in sugar, loaded with vitamins and minerals, and are free of soy. This is true for fresh, frozen or canned varieties.
Beans
Beans are a type of legume, which means there are seeds enclosed in a pod. They are high in fiber, protein, iron and, with the exception of soybeans, they are soy-free.
Dairy
Dairy products are high in protein, calcium and they are also free of soy. Whole, low-fat and fat-free milk; cottage cheese; regular cheese; cream cheese and yogurt are all examples. Soy milk substitutes should be avoided, but milk alternatives that are free of soy include almond, hemp and rice milks.
Condiments
Condiments are used to add flavor to foods, and some are soy-free. Check the labels of products such as syrup, molasses, honey, jam, jelly, mustard and ketchup to be sure soy is not an ingredient.
Miscellaneous Snacks
Pickles, popcorn and potato chips are among snack items that are free of soy.
