I thought I’d take a detour from talking about Celiac Disease and talk about soy allergies! Sadly, gluten is still not considered one of the Top 8 allergens, since it isn’t technically an allergen either. (But we are making small progress). The Top 8 allergens are Peanuts, Tree Nuts, Milk, Eggs, Wheat, SOY, Fish, and Shellfish. Hopefully we can expand that to 9 soon. Or really, in my ideal world, eliminate them completely and no longer have allergies, but of course, that’s impossible. Soy allergies can be mild causing stomach distress or ichy skin, but can be severe causing anaphyalxis, which is life threatening (hello Epi-Pen!). Many children (toddlers and babies) who have a soy allergy will outgrow it, but many also do not.
Now, back to soy. Soy is HUGE and used in practically everything if we want to be honest here. When I developed this allergy, I was a lot more upset then finding out about Celiac! Not only could I no longer have edamame and tofu, but even some of my favorite teas contained soy lecithin. The other thing about soy is that it’s one of the big GMO crops that should only be bought organic. But people over look that when soy is in many many many processed foods. I finally found my beloved Van’s Gluten-Free Pancakes in this specialty store back in Jersey last week. I loved those things and had them in the early years of my Celiac and then could never find them again. Well, I flipped over the back to look at the nutrition label and saw a big CONTAINS SOY. I cried inside :/
Some people are touchy about soy even if they don’t have an allergy. They hear all the studies about soy being evil and increasing your change of cancer, etc. But I’m all for eating whole natural fermented forms of non-gmo soy. There is nothing wrong with some fresh edamame, tempeh, or miso. Just stay away from the gmo and overly processed forms and you should be fine.
But this post is about soy allergies, so I made a list of the soy terms you need to look for on all packed foods and whole forms. Here we go!
The Red Flags are obvious forms that always mean soy. The Yellow Flags are ingredients or sources that may be soy or soy derived so you should use caution and find out more before consuming. However, there is a caveat about Soy Lecithin, which I put under Red Flag. Soy Lecithin is an extremely processed form of soy where the protein is removed, thus making it “possibly” safe for some with a soy allergy (depending on their sensitivity). There is said to not be enough of the soy protein residue to produce a reactions, but I stick to the side of caution and health and avoid it 100%. Soy Lecithin is found is so many processed products and is used mostly as an emulsifier (helps mix water and oil), stabilizer, and preservative. It is artificial and extracted from the soy bean with harsh chemicals solvents and usually comes from the big GMO crop.
This questionable form of soy, as well as other Yellow Flags, can be found in things like tea, soups and broths, canned fishes or meats, sauces, spices, processed cereals, chocolate, baked goods, frozen foods, low-fat products like peanut butter, etc. So just like gluten, you must read and scan every label! There is also easy cross contamination with products and while eating out. Asian cuisines are very “iffy” as soy is used a lot.
For those of you who are vegan as well as soy-free and maybe even gluten-free, you may be concerned about your options. No soy milk, soy yogurt, fake meats, tofu, tempeh, miso, etc. But don’t fret! There are great alternatives out there like…
– Endless plant-based ice creams
– Coconut aminos (for soy sauce)
– Soy-free vegan mayo (or make your own)
– Chickpea flour for soy-free vegan omelets and scrambles too!
Hopefully this list can be useful and help keep us all a bit safer. Living with food allergies, whether you have one, two, or all 8 (or 9), is hard at first, but is completely doable. You can be safe, healthy and from my point of view, pretty badass 😉
So tell me:
+ Do you have a soy-allergy?
+ Have you ever had hemp tofu or tempeh? I need to get my hands on some!
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Sarah Anderson says
You never really know what contains a specific ingredient until you know someone allergic to that ingredient. It’s like allergies open our eyes to look at what we are actually eating. My niece has a soy allergy, and so recently I have been looking into all the possible things that could have it so I don’t accidentally harm her.
Rebecca @ Strength and Sunshine says
Yes! When you have to avoid an allergen you end up learning SO much about food!
John says
From my experience I’ve noticed that the hardest restaurants to avoid soy in are Mexican and Asian/Thai. Of course those are two of the most delicious cuisines ! But don’t lose hope, Italian restaurants are great for avoiding soy because most of them cook with olive oil.
Rebecca @ Strength and Sunshine says
Okay….
Phillius Thomas says
I didn’t realize how many foods contain soy until this. Soy allergies really limit the sorts of foods you can eat. I sort of know how you feel though, for two years ago I found that I developed a milk allergy. It has prevented me from eating quite a few of my favorite foods.
Rebecca @ Strength and Sunshine says
You learn to adapt and it isn’t so hard!
kimmythevegan says
I’m lucky – I don’t have an allergy to soy. Like you say – it’s in darn near everything these days. I do try and be careful with it though as I’m supposed to avoid it with my thyroid issues (soy can really wreak havoc on a system that has thyroid issues!).
“But I’m all for eating whole natural fermented forms of non-gmo soy. There is nothing wrong with some fresh edamame, tempeh, or miso. Just stay away from the gmo and overly processed forms and you should be fine.”
Ditto!
Rebecca @ Strength and Sunshine says
Yes!!!
Marla says
Hi Rebecca,
Just a note to let you know that I chose your post as one of my features for this weeks Real Food Fridays blog hop that goes live @ 7pm EST!
Rebecca @ Strength and Sunshine says
Thanks!
Erlene says
Not allergic to soy, but I have heard a lot about soy and cancer recently. Will have to look into the Hemp tofu as I have cut way back on eating tofu.
Rebecca @ Strength and Sunshine says
It’s a myth. There is no actual link. But there are link to GMO and processed foods.
RFC says
As vegetarians, we often eat whole natural fermented forms of non-gmo soy, and it’s crazy to see the reactions of other people. They seem to think ALL soy is evil and bad. I’m constantly explaining the difference !
Rebecca @ Strength and Sunshine says
Yes, it’s frustrating. But most of the soy in the American diet is GMO and processed.
Rachel says
I forward so many of your recipes to my mom because between celiac and food allergies, the two of you have very similar diets. It’s amazing to see how soy is in so many things!
Rebecca @ Strength and Sunshine says
Really!? Well, thank you so much Rachel! I hope she finds them helpful!!!!
Denise G. says
I’m allergic to soy. Luckily my reaction is just gastrointestinal. When I found out, it forced me to eat less processed foods since it is literally in everything. One thing it is in is dark sodas. It’s used to create the coloring. Thanks for the post. I feel like soy allergies are ignored. (oh, and veggie oil is basically soy oil.)
Rebecca @ Strength and Sunshine says
Yes, soy is in a majority of conventional processed foods…which is why we should eat minimally processed to begin with!
Marla says
HI Rebecca,
Thanks for sharing this very informative post. I always stay away from Soy not only because I have a sensitivity to it but because over 80% is genetically modified which is probably why there is so many people with sensitivities to it. Thanks for sharing on Real Food Fridays. Pinned & twitted.
Rebecca @ Strength and Sunshine says
Yes. Soy is America is almost always GMO!
GiGi Eats says
Coconut AMINOS have saved me!!!!!! 😀
Rebecca @ Strength and Sunshine says
Just too salty for me!
Evolve with Mary says
You have a soy allergy? That’s no fun. I’m going to check out hemp tofu, I’ve never heard of it and am very curious to see how it tastes.
Rebecca @ Strength and Sunshine says
It sounds pretty rad 😉
Farrah says
Aw man…I didn’t know you were allergic to soy! I’m so sorry! :[ (I heart edamame, and since I’m Chinese, my diet consisted of a whole lotta tofu!)
I’ve never heard of or tried hemp tofu, but Soupervan had a tempeh option for their wraps as a vegan-friendly option, so that’s where I first heard of it! Twas delicious!
Rebecca @ Strength and Sunshine says
You didn’t? Haha! But there is no soy on this blog!
Sonali- The Foodie Physician says
Thanks for the great info! That chart is so useful!
Rebecca @ Strength and Sunshine says
Thanks Sonali!
genevieve @ gratitude & greens says
I don’t have a soy allergy, but I don’t eat very much soy. Growing up Chinese, my family ate tons of soft tofu and beancurd (nothing like the stuff you find in North American supermarkets) and it was so delicious. I only discovered tempeh in the last year or so and I love it! It’s also incredible (in a scary way) how many products contain soy in them. Everything in moderation! I have yet to try hemp tofu but I bet I would love it. Happy Wednesday! And yay for all those allergy alternatives!
Rebecca @ Strength and Sunshine says
Yea, the real stuff is what you should eat! Not the fake GMO added stuff!
Hemp tempeh just sounds so awesome!!!
Colorado Gal says
I don’t have a soy allergy but I have some weird eating things that have cropped up in the last year– so many foods trigger my asthma! The tough part is that it isn’t food groups and there isn’t a common theme among all the foods, so I just kinda learn trial by error. For the most part, it seems like it’s heavily processed stuff (particularly thick dairy) but either way, it’s wicked annoying. I WANT ICE CREAM!
Rebecca @ Strength and Sunshine says
Dairy can be super bad for lungs (the extra mucus it causes in the body) That’s why HUMANS aren’t went to eat dairy 😉 Haha!
But yea, weird food sensitivities can be so frustrating! I know!!
Ruth Bloch says
Wow…yeah i was recently told to avoid soy products for my daughter…what a difficult thing to do!!!!
Rebecca @ Strength and Sunshine says
It will get easier! Just need to stay vigilant and read everything!
Lora says
I am sending this to my friend who has horrible soy allergies! I just have an intolerance–it makes me really bloated! (And sometimes I feel a little cray-cray if I have it, but I think that’s just in my head…)
Rebecca @ Strength and Sunshine says
Haha! O boy! Well, thank you and I hope it helps her! But I’m sure she is a pro!
TheFrugalChicken.com says
Really great post! I don’t have a soy allergy, but it’s good to know which foods to chose that don’t contain soy. It’s hard to know what is and isn’t in a food sometimes! Having this list makes it easier!
Rebecca @ Strength and Sunshine says
Thank you friend!
EA-The Spicy RD says
Really great post Rebecca! Although I do not have any allergies or sensitivities to soy, many of my clients do. You are right-avoiding soy in processed foods can often times be harder than avoiding gluten. Thanks for sharing!
Rebecca @ Strength and Sunshine says
Thanks friend! It can be tricky in the beginning but it does get so much easier over time and when you start eating less processed!
Jane says
Hi, yes I have just been told I’m intolerant to various things – egg white, tomatoes, dairy, vanilla, cinnamon and whilst it wasn’t on the list I realise I’m pretty intolerant to soya too. Finding it all a struggle at the moment to be honest. Doctor was most insistent that I don’t touch the eggs or the tomatoes again due to anaphalaxic shock possibilities.
Rebecca @ Strength and Sunshine says
Food allergies can be difficult to navigate until we can pin-point them exactly!
Paige c says
I have majorly cut back on the amount of soy I consume, I realized soy nuts made my skin feel itchy, my face feel kinda hot and irritated and my throat a little swollen/harder to swallow! Instopped eating those and drinking soy milk and only occasionally eat tofu which seems to be okay
Rebecca @ Strength and Sunshine says
Tofu was the big initial trigger for me! It’s a shame though….I had this awesome recipe I would make using tofu (knew it by heart) and then….my throat starting closing up…now I don’t even remember the recipe any more! :O Haha!
Courtney Violet Bentley says
I do not have a soy allergy but a peanut, fruit and dairy allergy and I also try to avoid gluten since I am a bit intolerant..talk about difficult lifestyle! I do try and avoid soy as many products have GMO’d soy and not organic but it is good to know that Vitamin E can have soy in it, I had no idea! Thanks for sharing this information xo C
Rebecca @ Strength and Sunshine says
Well I’m Celiac, soy, egg, dairy, and meat free so I know how to navigate food! Haha!
But yea. You need to be careful with MANY supplements and vitamins!
Linda @ Veganosity says
It’s amazing how many foods contain soy and gluten. Things you’d never suspect! Tofu and edamame don’t concern me when it comes to cancer. Just look at the low rate of breast cancer in Asian women, who eat a lot of tofu. When they move to the U.S. their cancer rates rise, which leads me to believe that the soy isolates that you find in processed food is probably what we should stay away from. Then again, it might not be the soy at all, it might just be processed food in general, as well as fast food (grease, high cooking temps…) that we should avoid. Anyway, I’m sorry that you have to deal with both celiac and a soy allergy. It seems like you’re doing well nutritionally regardless. 🙂
Rebecca @ Strength and Sunshine says
Yes Linda! That’s that I think too! America just screws everything up 😛 Hahaha!
I love my lifestyle now that I know how to handle it! I never think about them as restrictions!
Hannah @ CleanEatingVeggieGirl says
This is an awesome post for anyone who is knew to avoiding soy. I’m sure many people will REALLY benefit from this. Great idea!
Rebecca @ Strength and Sunshine says
I hope so! To those NEW on the journey!
GiselleR @ Diary of an ExSloth says
I try to avoid soy, not because of an allergy but because of the cancer thing. I don’t believe that all people should avoid it because of that, but once you’ve had cancer (or in my case a cancer scare) it’s definitely something you should try to minimize. So thanks! pinning 😀
Rebecca @ Strength and Sunshine says
That can be scary. I can see why that would make you cautious about it!
Bri says
Handy list! Thankfully I don’t have a soy allergy, but I’m glad there are so many alternatives available now!
Rebecca @ Strength and Sunshine says
Thanks! And yea! It can easily be managed once you know!
Natalie @ Feasting on Fruit says
Great list!! I really thought avoiding soy would be harder than it actually turned out to be. Except for vegan marshmallows…that one still makes me a little sad inside 🙁 Have you tried the hemp tofu? I sort of want to but haven’t been able to find it yet.
Rebecca @ Strength and Sunshine says
Marshmallows are on my list to make when I get home….already have it planned! And no! I can’t find hemp tofu or tempeh anywhere 🙁 Depressing…..guess I have to make that too 😉
Natalie @ Feasting on Fruit says
I’ve tried making vegan marshmallows…I’ve failed…many times.
Rebecca @ Strength and Sunshine says
I’ll do it 😉 It’s my life’s mission!
Rachel @ Athletic Avocado says
great info! I try to avoid soy because I know a lot of it contains GMO’s so it’s always nice to be aware of things that may contain it!
Rebecca @ Strength and Sunshine says
It can be sneaky! Have to check EVERYTHING!
Michele @ paleorunningmomma says
Soy really is everywhere as I discovered with Paleo. Luckily I have no allergy so if I go out to eat I don’t make a big deal of it, but for someone with an allergy going out to eat must be a nightmare. A good friend’s sister has a soy allergy and has talked about how hard it is for her to eat anything but what’s been prepared at home. Good info for all!
Rebecca @ Strength and Sunshine says
Once you know what to avoid (and you eat minimally processed, etc.) it’s not so bad!
Taylor @ Food Faith Fitness says
This is SO great! I don’t have a soy allergy, but know people who do. Definitely need to pass on the info – thanks!
Rebecca @ Strength and Sunshine says
Thanks Taylor! XOXO
Marjory @ Dinner-Mom says
Great post! My daughter is allergic to soy (13 years..) We don’t have to worry about soy lecithin or soybean oil , but this normally only comes up when we go out. Otherwise, we follow strict avoidance. Love the product info…coconut amino to replace soy sauce was a game changer for our family. I like it so much better than soy sauce now! Thanks for the helpful info!
Rebecca @ Strength and Sunshine says
Yea, it’s easier to just avoid all of it no matter! But going out can be super hard! Coconut aminos are awesome! I don’t use it much since I hate how salty it is, haha, but it is great for some homemade Asian dishes!
Tina Muir says
Thanks for the reminder, I remember when I did gluten free last year for about 2 months, I discovered soy was on the list of no go, and you are right, it is in everything!! This is gonna be super helpful for people who are celiac, you are the queen of knowledge when it comes to this! Keep up the good work!
Rebecca @ Strength and Sunshine says
What? Soy has nothing to do with Celiac Disease….
jess meddows says
I’m a bit sad for you that you’re allergic to soy, Rebecca! Soy milk is blah, but edamame is so delicious! And I would seriously miss tofu. You know, I didn’t even know hemp tofu and tempeh existed, I’ll have to check them out. 🙂
And if you’re interested in an MD dispelling soy myths, I read a great post by one doctor (promise it’s not spam!!! lol) at http://freefromharm.org/health-nutrition/vegan-doctor-addresses-soy-myths-and-misinformation/
Rebecca @ Strength and Sunshine says
Edamame was the bomb! I do miss that! Haha!
Yes! I’ll totally check it out! There are TONS of misconceptions about soy!
Laura @ Sprint 2 the Table says
That’s tough! I would have never thought about broth. I have had he tofu and really liked it!
Rebecca @ Strength and Sunshine says
Soy is literally in EVERYTHING! Haha!
I really need to get my hands on these hemp products!
Emily @My Healthyish Life says
When did you find out about your soy allergy? What was the process like? I don’t know anyone who has an allergy but I know people who limit it because of sensitivities.
Rebecca @ Strength and Sunshine says
I think it was 2 years after I found out about my Celiac. Basically….my throat started closing up when I made my favorite tofu dish and any time I had soy my stomach would freak too. When I ate larger amounts, it was more the throat/cough thing, and smaller amounts would ruin my stomach. :/