Not-so-obvious Soy Ingredient Details
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Carob: A member of the legume family, carob is most often used as a cacao (chocolate) substitute. (Cacao is in the sterculia family and is not related to carob.) Although it is not directly related to soy, its membership in the legume family (making it a relative of soy) makes it a food soy allergy sufferers will want to avoid.
Guar gum: A polysaccharide consisting of galactose and mannose, guar gum is most often used as a thickening agent in sauces, salad dressings, ice cream, pastries and cosmetics. It is a member of the legume family and is related to soybeans.
Gum arabic (gum acacia): Another member of the legume family (related to soy) that should be avoided if you have a soy allergy. Like other soy derivatives, gum arabic is used as an emulsifier in foods and is common in sodas, icings, jellies and candies.
MSG (Hydrolyzed vegetable protein, monosodium glutamate, sodium glutamate): MSG, sodium variety of glutamate, is used to give a thicker, meatier taste to foods. Glutamate exists in many products and is not solely isolated to soy (it can also be derived from dairy products, meat, mushrooms, nuts and tomatoes). However, it can be derived from soy so if you have a soy allergy, you should be cautious since MSG is common in canned, packaged and prepared foods. Also, it can also be included in the general labeling of "natural flavors"-again this is not always derived from soy so call the manufacturer if you aren't certain.
Lecithin: Lecithin is used widely in foods as an emulsifier and lubricant as well as being sold in capsules. In processed foods and as capsules, lecithin is typically derived from either soy or from eggs. Among other products, lecithin is common in many snack foods, including candy bars and chocolate products.
Miso: To make Miso, a soybean is fermented in sea salt and a mold culture (called koji). Sometimes barley or rice are mixed in with the miso which can radically change the flavor of the miso. It is most popular as a soup however, it can be worked into sandwiches, salads, spreads, marinades or salad dressings.
Natto: Natto is another fermented variety of soybeans that is a traditional Japanese breakfast (mixed with rice). It is a stickier variety of others. Also, like other soy derivatives, natto is high in protein. However, it is entirely made from soy; those with soy allergies ought to avoid it.
Soy sauce (shoyu, pinyin jiàngyóu): Soy sauce is a salty sauce made from soybeans. In Japanese cooking it is referred to as shoyu sauce and in Chinese cooking soy sauce is sometimes called pinyin jiàngyóu. A darker variety of soy sauce is tamari.
Tamari: Tamari is a fermented soy sauce that is darker, thicker and richer than other varieties. Tamari is frequently used in salad dressings, marinades or dipping sauces (as well as being sold plain). Also, Tamari can contain goitorgens, which (for some people) can interfere with the functioning of the thyroid gland.
Tempeh: Like tofu, tempeh is a great meat alternative. It is made entirely from soybeans and a s a result is high in protein (containing 40% of the daily value of protein in just one serving). Like tofu, it is a fermented food. In the fermentation process, tempeh is cooked with a Rhizopus mold. This process binds the soybeans into a cake.
Textured vegetable protein: TVP is made from defatted soy flour that is made from a by-product of soybean oil. It is flavorless, like tofu, however, is a great thickening agent for other dishes and, being a soy food, is high in protein. As a result, TVP is a preferred meat substitute. Note that it is sometimes sold as textured soy protein or TSP.
Tofu: Tofu is a great meat substitute for vegetarians however it is made from curdled soybean milk. Sometimes it is referred to as bean curd (as it is made from soybeans) and, especially in Chinese recipes, it is referred to as doufu.
Xanthan gum: Used in many processed foods as a thickening agent. While it doesn't contain soy, soy may have been used to grow the Xanthan gum and as a result some traces of soy may remain. If the ingredient list doesn't make clear whether it does, it may be best to avoid foods with xanthan gum.
