Does this fit into your Soy Free Special Diet?
If you’re like most of us on a special diet dealing with soy allergy, you’ve probably wondered: Is soy lecithin safe to eat? And exactly what is soy lecithin??
Brandae, a member of my extended gluten free family, asked me those questions after reading a post recently. Because soy allergy is among the 9 most common food allergies among adults and children, this topic is important enough for an entire “A Side of Science” post.
Thank you, Brandae! Here's the answer... and more!
Brandae, a member of my extended gluten free family, asked me those questions after reading a post recently. Because soy allergy is among the 9 most common food allergies among adults and children, this topic is important enough for an entire “A Side of Science” post.
Thank you, Brandae! Here's the answer... and more!
What is Soy Lecithin and Why is It in My Candy Bar?
Soy lecithin is a byproduct of soybean oil production. In general, a lecithin is an oily substance found in some plants and animals, like soybeans and egg yolks. Lecithins are great emulsifiers. That means they help ingredients stay together. Think of your favorite chocolate bar (there are allergy friendly chocolates available that are soy free, but here I’m talking about traditional candy bars). Without an emulsifier, the cocoa and cocoa butter would separate.
One reason soy lecithin makes a frequent appearance on our candy bar (and other) food labels as an emulsifier is due to its low cost. Soybeans are one of the least expensive crops grown in America.
One reason soy lecithin makes a frequent appearance on our candy bar (and other) food labels as an emulsifier is due to its low cost. Soybeans are one of the least expensive crops grown in America.
Is Soy Lecithin Safe to Eat on a Soy Free Special Diet?
Food allergy research has shown that the majority of individuals that have a negative reaction to soy are reacting to soy protein found in soybeans. Soy oil and soy lecithin do not contain soy protein. Because of this, some individuals are able to consume soy oil and soy lecithin without an allergic reaction.
Of course, the degree and severity of an allergic reaction varies with each individual. If you have a soy allergy, make sure to consult your physician about the safety of soy oil and soy lecithin in your special diet. Some of us are very sensitive to soy are not able to consume soy oil or soy lecithin (like me!).
Finally, keep this in mind... When you have a soy allergy, you have to pay attention to more than just the word “soy”...
Of course, the degree and severity of an allergic reaction varies with each individual. If you have a soy allergy, make sure to consult your physician about the safety of soy oil and soy lecithin in your special diet. Some of us are very sensitive to soy are not able to consume soy oil or soy lecithin (like me!).
Finally, keep this in mind... When you have a soy allergy, you have to pay attention to more than just the word “soy”...
Other Ways Soy “Sneaks” Onto Our Dinner Plates
Here are a few “aliases” you may see for soy on an ingredients list:
- Soya
- Glycine Max
- Edamame
These foods also contain soy protein:
- Miso
- Natto
- Tempeh
- Soy Sauce (yes, it’s obvious but it’s also often overlooked!)
- Textured Vegetable Protein (TVP)
- Tofu
Soy gets even sneakier! These items, often added to processed foods, may contain soy protein, soy oil, or soy lecithin:
- Vegetable, beef, or chicken broth
- Chocolate
- Caramel coloring
- Vegetable oil or oil blends
- Natural and artificial flavorings
- Methylcellulose
- Mono- and di-glycerides
- Vitamin E
- Hydrolyzed Vegetable Protein (HVP)
- Monosodium glutamate (MSG)
Of course, these lists are intended as a guide to help you recognize places where soy may be hiding in your diet. They are not all-inclusive. If you suspect you have a soy allergy, please talk to your doctor about testing.
- Soya
- Glycine Max
- Edamame
These foods also contain soy protein:
- Miso
- Natto
- Tempeh
- Soy Sauce (yes, it’s obvious but it’s also often overlooked!)
- Textured Vegetable Protein (TVP)
- Tofu
Soy gets even sneakier! These items, often added to processed foods, may contain soy protein, soy oil, or soy lecithin:
- Vegetable, beef, or chicken broth
- Chocolate
- Caramel coloring
- Vegetable oil or oil blends
- Natural and artificial flavorings
- Methylcellulose
- Mono- and di-glycerides
- Vitamin E
- Hydrolyzed Vegetable Protein (HVP)
- Monosodium glutamate (MSG)
Of course, these lists are intended as a guide to help you recognize places where soy may be hiding in your diet. They are not all-inclusive. If you suspect you have a soy allergy, please talk to your doctor about testing.
Some Tips for Eating Soy Free:
Soy Free Milks:
If you’re dairy free, soy free, and nut free like me, you need an acceptable milk alternative. Not to worry! Rice, coconut, potato, hemp, and flax milks are available in most grocery stores and make great substitutes for animal milk and soymilk. It’s worth trying out several different alternative milks to find the one that suits your taste...
- Rice milk tastes sweet to me on its own, but in recipes, it behaves like traditional 1% or skim milk, so I use it often.
- Coconut milk is more rich than rice milk to me, so I use it when making sauces or gravies that would normally call for whole milk. It also makes terrific dairy free soy free “ice cream”!
- Potato milk can be purchased in powder form, so if you don’t use milk often, that’s a terrific pantry staple to keep around for baking.
- Hemp and flax milks have a more prominent flavor than rice, coconut, or potato milks and tend to be more expensive.
Soy Free Butter Substitute:
Again, if you’re dairy free and soy free, you have to be a bit more clever about choosing products. Earth Balance makes a soy free version of their dairy free buttery spread. This product is exceptional! You can slather it on your gluten free toast in the morning or substitute it for butter in your favorite cookie recipe to get a great buttery flavor and results!
Check out my Vegan Lemon Tea Cookies that are made with this terrific Earth Balance butter substitute.
Vegan Lemon Tea Cookies
Soy Free Cheese Substitute:
The vegan food maker Daiya comes to the rescue with its vegan “cheese” shreds. These products do contain coconut and a variety of starches, so may not be acceptable for everyone, depending on other food allergies. The vegan shreds melt like the real deal and taste surprisingly like cheese! This product comes in cheddar, mozzarella, and pepper jack varieties! (Keep in mind Daiya’s vegan shreds are not meant to be eaten straight from the package.)
The Daiya vegan mozzarella was perfect in my Greek Vegan Fennel & Onion Tart.
Vegan Onion & Fennel Tart with Gluten Free Pie Crust
Soy Free Chocolate:
Enjoy Life Foods makes chocolate bars and chocolate chips and chunks that are free of the top 8 allergens. The chocolate chips and chunks melt well for coating fruits and other treats!
Watch this short How-To Video to see how I make my own chocolate covered coffee beans using the Enjoy Life chocolate chips!
Chocolate Covered Strawberries ~ Soy Free, Gluten Free, Dairy Free, Nut Free
This Week’s Trivia Question... Answered!
The Question: Are you getting soy’ed by your “A.M. Squeeze”?!?
The Answer: Hard to believe, but true, some orange juice drinks and so-called “Breakfast Beverages” contain soy!
Careful label reading is necessary if you are living soy free (or on any special diet for a food allergy)! Make sure you’re buying 100% fruit juice (or making your own!) so your “A.M. Squeeze” really does your body good!
The Answer: Hard to believe, but true, some orange juice drinks and so-called “Breakfast Beverages” contain soy!
Careful label reading is necessary if you are living soy free (or on any special diet for a food allergy)! Make sure you’re buying 100% fruit juice (or making your own!) so your “A.M. Squeeze” really does your body good!
~g~
I hope these tips and ideas help you with your soy free special diet.
Remember, my mission here at GlutenFreeGigi.com is to share my experience and knowledge to help you navigate your life comfortably and confidently with your special diet.
If you have questions, comments, or even a recipe you’d like me to help you adapt to fit your special diet, drop me a note: mailbox (at) glutenfreegigi (dot) com. I’d love to hear from you and I will answer your question!
Remember, my mission here at GlutenFreeGigi.com is to share my experience and knowledge to help you navigate your life comfortably and confidently with your special diet.
If you have questions, comments, or even a recipe you’d like me to help you adapt to fit your special diet, drop me a note: mailbox (at) glutenfreegigi (dot) com. I’d love to hear from you and I will answer your question!
Up Next on GlutenFreeGigi.com...
Tuesday, we’ll have an exciting new series of helpful How-To Videos anyone can use to keep allergen-free cooking simple, affordable, and delish!
Thanks so much for stopping by! Regardless of your food allergy or health goals, know that what I’m doing here at GlutenFreeGigi.com is for YOU because I understand what being on a special diet means!
Have a look around, get comfortable here, and come back often to check out new information and recipes each Tuesday and Thursday. Please feel free to leave a comment or question. I’ll always get back to you!
Thanks for being a part of my extended gluten free family!
xo,
Gluten Free Gigi
Don’t take my word for it... Check my sources!
Journal of Agricultural and Food Chemistry, 2010.
Asthma and Allergy Foundation of America
Allergic Child.com
Mayo Clinic
The Food Allergy and Anaphylaxis Network
Asthma and Allergy Foundation of America
Allergic Child.com
Mayo Clinic
The Food Allergy and Anaphylaxis Network
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