Brown rice is a grain that is wheat- and soy-free.
Many people can not tolerate wheat and soy, and cannot eat foods containing these ingredients. Others may simply wish to stay away from foods that contain wheat and soy for weight-loss purposes. Whatever your reason, it is important to pay attention to ingredient labels to make sure that traces of wheat and soy are not present in the foods you choose to eat. Add this to my Recipe Box.
Grains
While options may seem limiting, people who are staying away from foods containing wheat and soy do have a variety of grains available to eat. For instance, corn is not a gluten or soy product, so it is safe to eat corn on a wheat- and soy-free diet regimen. Cereal, chips, polenta, corn tortillas and tamales are food options for individuals who wish to substitute wheat and soy with corn. White and brown rice also fall within the grains category of foods that are safe for wheat- and soy-free diets. You can eat rice in its natural form, or purchase rice products, such as rice cereals, brown rice tortillas, brown rice pasta and rice bread. Make sure that your grain products are not mixed with fillers containing wheat and soy.
Proteins
Protein is an important part of maintaining a balanced diet. If you are staying away from soy products, then you will not be able to eat tofu for your source of protein. However, animal proteins, such as chicken, fish, beef, pork and eggs, are safe for you to consume. Make sure that the animal products you purchase do not contain fillers that have wheat or soy in them. Many types of meat marinades and preservatives contain soy lecithin, so try to buy meats that are all natural and fresh.
Dairy Products
You do not have to give up dairy products if you are sticking to a wheat- and soy-free diet. Yogurt, cottage cheese, milk and other forms of cheese are allowable, so long as they do not contain traces of wheat or soy. Look for products that say they are gluten-free, and read the ingredient labels. Beware of certain types of starches, such as modified food starches, which are products that could be made from wheat.
Produce
Fresh produce, such as vegetables and fruits, are not made from wheat and soy. Even potatoes, which are starchy crops, are allowable on a wheat- and soy-free diet. However, canned vegetables and fruits may have preservatives in them that contain wheat or soy, so try to keep your produce fresh or avoid canned produce with fillers and preservatives.
Condiments
A wheat- and soy-free diet makes the use of condiments tricky. Soy sauce, for instance, contains both wheat and soy. Ketchup, barbeque sauces, marinades, salad dressings and even sweet pickles often contain wheat products, soy products or both. Check your grocery store for gluten-free and soy-free alternatives. Or, you can make your own. A safe salad dressing idea is to combine extra virgin olive oil with rice vinegar, and add spices, such as garlic powder and paprika, to give your salad a refreshing flavor.
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