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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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.
Yes! When you have to avoid an allergen you end up learning SO much about food!
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.
Okay….
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.
You learn to adapt and it isn’t so hard!
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!
Yes!!!
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!
Marla recently posted…“Quick tips for a Successful Patio or Apartment Garden!”
Thanks!
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.
Erlene recently posted…Dollar Store Giant Easter Egg
It’s a myth. There is no actual link. But there are link to GMO and processed foods.
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 !
RFC recently posted…5 Reasons to Log Your Workouts
Yes, it’s frustrating. But most of the soy in the American diet is GMO and processed.
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!
Rachel recently posted…One Box
Really!? Well, thank you so much Rachel! I hope she finds them helpful!!!!
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.)
Denise G. recently posted…A Sense of Pride
Yes, soy is in a majority of conventional processed foods…which is why we should eat minimally processed to begin with!
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.
Marla recently posted…Real Food Fridays #80 – Make This World Healthier
Yes. Soy is America is almost always GMO!
Coconut AMINOS have saved me!!!!!! 😀
GiGi Eats recently posted…Notsa Carbonara
Just too salty for me!
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.
Evolve with Mary recently posted…Breath Deep
It sounds pretty rad 😉
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!
Farrah recently posted…Best Restaurants In Town
You didn’t? Haha! But there is no soy on this blog!
Thanks for the great info! That chart is so useful!
Sonali- The Foodie Physician recently posted…Dining with the Doc: Shrimp Biriyani
Thanks Sonali!
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!
genevieve @ gratitude & greens recently posted…The Grass Is Green Where You Water It + Raw Vegan Chocolate Mousse
Yea, the real stuff is what you should eat! Not the fake GMO added stuff!
Hemp tempeh just sounds so awesome!!!
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!
Colorado Gal recently posted…Epic Adventure: How Far Would You Go?
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!!
Wow…yeah i was recently told to avoid soy products for my daughter…what a difficult thing to do!!!!
Ruth Bloch recently posted…Nahum Maternity and Newborn | London Newborn Photographer
It will get easier! Just need to stay vigilant and read everything!
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…)
Lora recently posted…It’s okay to be soft
Haha! O boy! Well, thank you and I hope it helps her! But I’m sure she is a pro!
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!
TheFrugalChicken.com recently posted…Win a WonderMix Mixer + Meat Grinder Attachment! Enter March 18 – 24!
Thank you friend!
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!
EA-The Spicy RD recently posted…36 “Feel Good” Sexy Salads to Get Your Glow On!
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!
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.
Food allergies can be difficult to navigate until we can pin-point them exactly!
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
Paige c recently posted…What I Ate Wednesday #63
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!
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
Courtney Violet Bentley recently posted…Park Bench Workout for Women
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!
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. 🙂
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!
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!
Hannah @ CleanEatingVeggieGirl recently posted…What I Ate Wednesday: March 18, 2015
I hope so! To those NEW on the journey!
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 😀
GiselleR @ Diary of an ExSloth recently posted…Coconut Cranberry Orange Granola
That can be scary. I can see why that would make you cautious about it!
Handy list! Thankfully I don’t have a soy allergy, but I’m glad there are so many alternatives available now!
Bri recently posted…How to maintain your fitness (and recover properly) when injured
Thanks! And yea! It can easily be managed once you know!
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.
Natalie @ Feasting on Fruit recently posted…Green Grape Chia Tarts
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 😉
I’ve tried making vegan marshmallows…I’ve failed…many times.
Natalie @ Feasting on Fruit recently posted…Green Grape Chia Tarts
I’ll do it 😉 It’s my life’s mission!
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!
Rachel @ Athletic Avocado recently posted…Banana Nut Munchkins
It can be sneaky! Have to check EVERYTHING!
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!
Michele @ paleorunningmomma recently posted…WIAW – Inhaling My Food
Once you know what to avoid (and you eat minimally processed, etc.) it’s not so bad!
This is SO great! I don’t have a soy allergy, but know people who do. Definitely need to pass on the info – thanks!
Taylor @ Food Faith Fitness recently posted…Earl Gray Breakfast Quinoa with Berries and Mint {Gluten Free + Super Simple}
Thanks Taylor! XOXO
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!
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!
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!
Tina Muir recently posted…3rd Place at the Rock ‘n’ Roll DC Half Marathon Race Recap
What? Soy has nothing to do with Celiac Disease….
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/
jess meddows recently posted…Ellie Cat’s Cafe Bell
Edamame was the bomb! I do miss that! Haha!
Yes! I’ll totally check it out! There are TONS of misconceptions about soy!
That’s tough! I would have never thought about broth. I have had he tofu and really liked it!
Laura @ Sprint 2 the Table recently posted…Irish Cream Protein Pancakes + WIAW
Soy is literally in EVERYTHING! Haha!
I really need to get my hands on these hemp products!
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.
Emily @My Healthyish Life recently posted…The Megaformer
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. :/