These colorful drinks are taking over social media, but registered dietitians aren’t impressed.
Key Highlights:
- What is “dirty soda”? It’s a mix of soda, milk or cream, and flavored syrups.
- Why the concern? These drinks are loaded with calories, saturated fats, and sugars.
- Expert advice: Treat them like a rich dessert, not an everyday drink.
While fun to enjoy occasionally, nutrition experts recommend moderation. Keeping these trendy treats as an infrequent indulgence can help maintain a balanced diet and overall health.
A colorful, creamy concoction called dirty soda has become wildly popular on TikTok, capturing the attention of influencers and viewers alike. Its rise to fame owes much to the enthusiastic support of #MomTok and fans of Hulu’s The Secret Lives of Mormon Wives.
The Social Media Craze
The hashtag #dirtysoda boasts countless recipes and videos showcasing soda mixed with milk or cream and flavored syrups like vanilla, strawberry, or caramel. These clips have garnered millions of views, drawing attention to the drink’s sweet appeal and aesthetic presentation. Nicola Gillies, Ph.D., a registered dietitian and lecturer at the University of Auckland, attributes its viral popularity to its playful and indulgent nature. However, she cautions, “It’s clear to see how this has emerged as a trend, but it doesn’t necessarily make sense from a nutrition and health perspective.”
The Origins of Dirty Soda
Dirty soda isn’t a new phenomenon, but its mainstream visibility soared after being spotlighted in The Secret Lives of Mormon Wives. In an early episode, cast members Layla Taylor, Jessi Ngatikaura, and Demi Engemann humorously referred to the beverage as “Mormon crack.” For many in the Mormon community, it offers a socially acceptable indulgence, especially in a culture that prohibits alcohol.
Utah-based soda chain Swig capitalized on this trend, creating elaborate menus of dirty soda options. A fan-favorite, “Spring Fling,” combines Dr. Pepper, vanilla, strawberry puree, and coconut cream, with calorie counts ranging from 170 to 610 depending on customization. Another option, “Just Peachy,” uses Coke Zero, pineapple, peach puree, lime, and coconut cream, clocking in at 60 to 220 calories.
What Nutrition Experts Say
Despite its appeal, dirty soda has raised concerns among health professionals. “From a health perspective, these drinks aren’t one of the better choices,” says Connie Diekman, RD, LD, a registered dietitian and former president of the Academy of Nutrition and Dietetics.
Dr. Gillies agrees, emphasizing that while dirty soda offers a festive alternative for those avoiding alcohol, the nutritional downsides are significant. “The sugar and fat content mean that dirty sodas are energy dense and don’t contain any beneficial or protective nutrients — they’re what we would call ‘empty energy,’” she explains.
Nutritional Drawbacks
Dirty soda’s sugar content is one of its biggest red flags. A single can of non-diet soda like Dr. Pepper or Mountain Dew often contains more sugar than the recommended daily limit. Adding syrups or sweetened cream only exacerbates the problem, leading to excessive calorie consumption without nutritional value.
Another issue is the fat content, particularly in versions made with coconut cream or heavy cream. These ingredients contribute saturated fats, which can increase calorie density and, if consumed regularly, raise the risk of heart disease.
Over time, regularly consuming energy-dense drinks like dirty soda can lead to weight gain and increase the risk of chronic conditions such as type 2 diabetes and cardiovascular issues. Dr. Gillies notes that the actual risk depends on frequency and portion sizes, as well as overall diet quality. “If this becomes a daily habit without balancing it with nutrient-dense foods, the health risks compound,” she warns.
The Psychological Appeal of Dirty Soda
Beyond its flavor, dirty soda offers a sensory experience that makes it highly appealing. The combination of carbonation, creaminess, and sweetness creates a luxurious texture and taste. Its bright colors and customizable flavors allow people to engage with the trend creatively, making it an activity as much as a beverage.
For some, dirty soda also holds a nostalgic quality, evoking childhood treats like ice cream floats or cream sodas. This emotional connection, coupled with the sense of community fostered by TikTok trends, adds to its widespread appeal. However, this emotional attachment can also make it harder to moderate consumption, as people associate the drink with comfort and fun.
Healthier Dirty Soda Choices
For those who enjoy dirty soda but want to minimize its health impact, there are ways to make the drink less indulgent. Dr. Gillies recommends opting for lighter bases, such as sparkling water, flavored seltzers, or diet sodas, to reduce sugar and calorie content.
Replacing heavy cream or coconut cream with lower-fat alternatives like skim milk, almond milk, or oat milk can also cut down on saturated fats. Additionally, instead of using artificial syrups, Connie Diekman suggests blending in pure fruit purees or 100% fruit juices, which offer vitamins and natural sweetness without added sugars.
If you’re making dirty soda at home, you have even more control over ingredients and portions. Experimenting with healthier ingredients can allow you to enjoy the trend without compromising your health goals. For instance, adding fresh lime juice or muddled berries can enhance the flavor naturally while keeping the drink light.
Exploring Alternatives
If you’re looking for alternatives that mimic the fun of dirty soda while being healthier, Dr. Gillies suggests exploring fermented beverages like kombucha or sparkling water infused with fresh fruit, herbs, or spices. These options deliver flavor and fizz without the excess calories and sugar of traditional dirty soda. Freshly blended fruit juices mixed with soda water are another refreshing alternative, combining natural sweetness with added nutritional benefits.
Other creative options include mocktails made with herbal teas, sparkling water, and a splash of fruit juice. These drinks can be just as vibrant and flavorful as dirty soda while providing antioxidants and hydration.
Moderation Is Key
At its core, dirty soda is best treated as a dessert rather than a daily beverage. “Having a dirty soda is unlikely to cause any major risks, especially if people have a healthy, well-balanced diet outside of this,” says Dr. Gillies. She emphasizes the importance of moderation, suggesting that people should enjoy dirty soda occasionally rather than making it a routine indulgence.
Diekman echoes this sentiment, comparing dirty soda to other sweet treats. “Think of it like chocolate cake. It’s delicious and fun to have every now and then, but not something you’d want to eat every day,” she advises.
The Long-Term Perspective
As with any food or drink trend, the key to incorporating dirty soda into a balanced lifestyle is mindfulness. Being aware of its nutritional drawbacks can help people make informed choices about when and how to indulge. It’s also important to remember that trends come and go, and dirty soda may eventually fade in popularity.
For now, though, its viral status underscores the power of social media in shaping food habits. While it’s tempting to jump on every new trend, balancing enjoyment with health considerations is essential.
Balancing Enjoyment and Health
Dirty soda’s popularity reflects its status as a fun, creative drink that resonates with social media trends. While it can be a festive alternative for non-drinkers and a sweet treat to share, it’s crucial to be mindful of its nutritional downsides. Choosing healthier ingredients, exploring alternatives, and treating it as an occasional indulgence can allow people to enjoy the trend without compromising their health.
Ultimately, dirty soda is a playful beverage that, like any treat, is best enjoyed in moderation. By understanding its impact and making thoughtful adjustments, it’s possible to strike a balance between indulgence and well-being — ensuring the fun of the trend doesn’t come at a cost to long-term health.
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