There is more choice now with dairy free alternatives but if you have a soy allergy then it’s narrows down the choice available to you, if you look on the bread isle in any major supermarket you may find one breaded loaf which is soy free, if your lucky! Soy is everywhere.
But there are alternatives you just have to look even harder, hopefully things will improve going forward, info sourced below can be found at the vegan society
Infants
Generally, it is recommended to introduce food to babies when they are six months old, and this can include soya products. For vegan infants, unsweetened fortified soya milk can be used in cooking initially, and then offered as a drink from one year of age. This milk alternative is readily available, and may be the cheapest option too. Some varieties are a source of protein, calcium, riboflavin and vitamin B12. Calcium-set tofu and plain fortified soya yoghurt can also be offered to help ensure a good source of calcium in every meal.
What if soya has to be avoided?
If your baby has been diagnosed with a soya allergy, please ask to see a registered dietitian. They will help you ensure that your little one consumes a soya-free and nutritionally balanced diet. For example, if soya products are off the menu, it is recommended that vegan infants are given unsweetened fortified oat milk in cooking from six months to one year of age, and it can then be offered as a drink too. Oat milk contains less protein than soya, but more calories. Kale, pak choi, okra, spring greens, chopped and softened dried figs, ground chia seeds and almonds (ground or butter) are other sources of calcium that can be included in your little one’s daily diet.
11-18 year olds
Daily calcium requirements for 11 to 18 year olds are 1000mg for boys and 800mg for girls due to the demands of growth and development. Including calcium-fortified foods or calcium-set tofu in meals helps vegans in this age group to hit these targets.
What if you have to avoid soya?
Vegan teens with a soya allergy need to look for calcium-fortified plant milks that do not contain soya, such as oat or almond milk. They can also boost their calcium intake by including other good sources in their daily diet, such as kale, pak choi, okra, spring greens, dried figs, chia seeds and almonds.
Older adults
Soya products come in handy among older adults, who need to consume a bit more protein per kilogram of body weight to promote muscle health. Anyone aged 65 years or over should ensure that every meal contains a good source of protein. Soya milk and yoghurt contain more protein than other alternatives to milk products, and are therefore good choices for older vegans.
What if you have to avoid soya?
Soya is a good plant-based source of protein, but there are many others. The table below provides lots of ideas to help ensure that every meal is packed with protein:
| Type of food | Good sources of protein |
| Legumes | Beans, lentils, chickpeas, peanuts |
| Starchy foods | Buckwheat, quinoa, wild rice |
| Nuts | Cashew nuts, pistachio nuts |
| Seeds | Chia seeds, ground linseed, hemp seeds, pumpkin seeds |
| Meat alternative | Vegan Quorn, seitan made without soya |
Conclusion
Eating vegan with a soya allergy requires some additional planning, particularly for young children, teens, breastfeeding parents and people over 65. People affected should pay particular attention to their calcium intakes, and make sure they’re consuming enough protein-rich foods. However, there is no reason why people with a soya allergy can’t eat a well-balanced vegan diet. For vegans who do not need to avoid soya, it is safe, healthy, and a valuable source of nutrition for people of all ages.
What to Eat When You’re Vegan But Allergic to Soy
The list below has been sourced from Livekindly
1. Seitan
Protein-packed meat substitute Seitan is a popular choice for many meat-free diners. Made from wheat gluten (so avoid if you’re coeliac), it can closely replicate the texture of meat and is often used to make vegan foods like burger patties, deli slices, and steak. It can also be included in kebabs, curries, and stir-fries.
2. Legumes
If you’re looking to replace the protein that soy delivers, legumes may be your solution. Black beans, kidney beans, chickpeas, and lentils are filling and nutrient-rich ingredients that can be incorporated into salads, soups, or into mains like burritos and nachos. Peanuts, also technically a legume, can also be a great choice for salads, curries, or just as a snack.
3. Dairy-Free Ice Cream
Vegan ice cream is no longer an oxymoron; there are bountiful options out there and soy-free dessert-lovers don’t have to miss out.
Booja-Booja makes its Hunky Punky Chocolate ice cream with cashews and cocoa. Perfect World offers Mint Choc Chip Low Calorie ice cream that’s made with coconut milk and nuts, and you can purchase Almond Salted Caramel ice cream from dairy-free brand Alpro. And a hot (or cool) tip: most sorbets are automatically vegan and soy-free (but check the label just in case).
4. Nuts and Seeds
Tofu is a good source of protein and iron, but the soy-free among us can still get these nutrients elsewhere. A good place to start is with nuts and seeds.
Almonds, cashews, and pistachios are great sources of protein and iron. Walnuts, also protein-rich, offer good amounts of omega-3 fatty acids, too. Most nuts can be purchased in butter form, ideal for sprucing up crackers and bread or for eating with slices of vegetables and fruit.
Pumpkin seeds can be enjoyed raw, cooked, roasted as a snack or added to meals. Hemp seeds, ground linseed, and chia seeds also pack plenty of protein and can be easily added to smoothies.
5. Plant Milks
Whilst soy is arguably the most common dairy-free milk, there are plenty of others to enjoy. Almond, oat, and coconut are popular choices but plant-based milk can be made with all kinds of ingredients, like peas and tiger nuts.
6. Condiments
Soy-based condiments can provide a savory, umami flavor to many kinds of dishes. For an alternative to soy sauce, you can try Coconut Aminos – it is organic, gluten-free and soy-free, and contains 17 amino acids, making it a healthy swap-out.
7. Dairy-Free Cheese
Many ingredients are overtaking soy in the non-dairy sector, especially in plant-based cheese production. Radix Foods makes vegan garlic and herb cream cheese with cashews, while UK supermarket ASDA’s plant-based cheese is made with coconut oil.
Australia’s Dairy Free Down Under produces almond-based cheese and crackers.
8. Jackfruit
Rivaling tofu, jackfruit is growing in popularity. It’s a good source of fiber and can be low in calories, but many are drawn to it for its ability to mimic meat. You can buy pre-packaged jackfruit at supermarkets – from brands like Upton’s Naturals – purchase it in tins, and find it in various meals (even on pizza).
9. Soy-Free Vegan Meats
Those with a soy allergy certainly don’t need to miss out on vegan meats.
The ever-popular Beyond Burger, crafted by vegan meat brand Beyond Meat, is free from soy and gluten (and still delivers 20 grams of protein). Field Roast’s products, which include frankfurters and deli slices, are soy-free and made with vital wheat gluten. Vegan brand The Very Good Butchers uses jackfruit to make “Rybs,” and Quorn’s vegan nuggets are made with mycoprotein and wheat flour.
LIST OF HIGH PROTEIN VEGAN SOY FREE & GLUTEN-FREE FOODS
Finally I have sourced a list of Soy Free Foods and also Gluten Free protein sources from Ordinary Vegan
LEGUMES (one cup)
BAKED BEANS ….12.2 grams of protein
BLACK BEANS ….15.2 grams of protein
CHICKPEAS………11.9 grams of protein
KIDNEY BEANS….15.4 grams of protein
LENTILS…………..17.9 grams of protein
LIMA BEANS……..14.7 grams of protein
NAVY BEANS…….15.8 grams of protein
DRIED PEAS……….8.6 grams of protein
PINTO BEANS……14.0 grams of protein
SPLIT PEAS……….16.4 grams of protein
BLACK-EYED PEAS…11 grams of protein
WHOLE GRAINS (one cup cooked)
QUINOA………………..8 grams of protein
BROWN RICE……..5 grams of protein
AMARANTH…………9 grams of protein
BUCKWHEAT BERRIES…10 grams of protein
MILLET………………6 grams of protein
POLENTA………….5 grams of protein
POPCORN (one ounce)….3 grams of protein
SORGHUM…………10 grams of protein
WILD RICE…………..7 grams of protein (*Bob’s Red Mill makes many gluten-free grains and available on-line)
SEEDS AND NUTS (1/4 CUP)
ALMONDS………………….8 grams protein
CASHEWS…………………5 grams protein
WALNUTS…………………5 grams protein
PISTACHIOS……………..6 grams protein
PINE NUTS……………….4.5 grams protein
SUNFLOWER SEEDS….6 grams protein
PUMPKIN SEEDS……….3 grams protein
HEMP SEEDS…………….10 grams protein
CHIA SEEDS……………….8 grams protein
VEGETABLES (1 CUP)
SPINACH………………….5 grams protein
BROCCOLI……………….4 grams protein
PEAS………………………..9 grams protein
POTATO (MED)……….4 grams of protein
CORN……………………..5 grams of protein
KALE………………………2.5 grams of protein
SWEET POTATO……4 grams of protein
BRUSSEL SPROUTS….4 grams of protein
SWISS CHARD……..3.4 grams of protein
ASPARAGUS………..4.6 grams of protein (Eat all and any veggies you want)
FRUITS
APPLES, BANANAS, ORANGES & STRAWBERRIES are packed with essential vitamins and approximately .5-1 gram of protein.
DRIED FRUITS
FIGS (10 dried)………….5.7 grams of protein
RAISINS……………………4.8 grams of protein
NOODLES
ASIAN NOODLES are delicious and mostly gluten-free. They are made from ingredients like acorns, mung beans and sweet potatoes. Rice noodles are made from rice flour. Soba noodles are made from buckwheat.
B-12 The only reliable sources of vitamin B12 on a plant-based diet are fortified foods and supplements.
*always check with your doctor and have blood tests to check for B-12 deficiencies
B-12 SUPPLEMENT IRON SUPPLEMENT PROTEIN SHAKES
B-12 FORTIFIED FOODS
ALMOND MILK (one cup)………………………1.5 grams of protein
COCONUT MILK (one cup)……………………1 gram of protein
NUTRITIONAL YEAST…………………………Amounts vary depending on brand – fortified nutritional yeast is my go-to for B-12 everyday. Mix it in practically anything. I especially like it in baked goods, sprinkled on popcorn or stirred in oatmeal.
B-12 SUPPLEMENT IRON SUPPLEMENT PROTEIN SHAKES
Hope this vegan gluten-free soy-free guide helps all our new vegans on-board and anyone with food allergies. Please share this list with everybody you know, and encourage them to embrace a plant-based diet for the planet, for the animals and most importantly for their health.
Conclusion
With thanks to some very good vegan websites, we hope this article gives you some info that will help your soy free life! But please do some research yourself as this industry changes and new options become available, please also consult your doctor if worried about anything.
Encourage people to embrace a plant-based diet for the planet, for the animals and most importantly for their health. Please visit our Rawsome sign up page to be notified when we are open 🙂
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