Thanks to loyal followers on #MomTok and Hulu fans, a colorful, creamy concoction called dirty soda is all the rage on TikTok these days. The Secret Lives of Mormon Women.
#dirtysoda recipes are all over social media and often include a combination of soda, milk or cream, and sweet syrups with flavors like strawberry, vanilla, or caramel. There are thousands of #dirtysoda videos on TikTok reaching millions of views.
“It’s clear to see how this has emerged as a trend, but it doesn’t make much sense from a nutrition and health perspective,” says Nicola Gillies, PhD, registered dietitian and lecturer at the University of Auckland in New Zealand.
What is Dirty Soda?
Dirty soda has been trending for several years, in part due to its starring role on the television show The Secret Lives of Mormon Women.
In an early episode, actors Layla Taylor, Jessi Ngatikaura and Demi Engemann joke about their obsession with dirty soda, calling it a “Mormon crack.” When their religion forbids alcohol, a vice they all indulge in, they make a ritual of making regular trips to Swig, a popular dirty soda chain in Utah.
Most of Swig’s dirty sodas are over 400 calories, but there are some lower-calorie options as well. For example, a drink called “Spring Festival”, Dr. It contains pepper, vanilla, strawberry puree, and coconut cream and has 170 to 610 calories, depending on the options you choose. A lighter option called “Just Peachy” contains Coke Zero, pineapple, peach puree, fresh lemon and coconut cream and has 60 to 220 calories.
What Do Experts Say About Dirty Soda?
From a nutrition and health standpoint, dirty soda has one potential advantage, says Dr. Gillies: It’s a really festive option for people who are trying to avoid or limit alcohol, whether for religious or health reasons.
“We know that reducing alcohol intake can benefit many different aspects of our health,” says Gillies. “Avoiding or reducing alcohol can be challenging in social situations, and dirty sodas are a fun and appealing option that can help fill this gap.”
But there are also many potential risks, especially if contaminated sodas become a daily habit, says Connie Diekman, RD, LD, a registered dietitian and past president of the Academy of Nutrition and Dietetics.
“They’re not one of the better options from a health perspective,” Diekman says. “Many can be high in calories, added sugars and fats—calories without a lot of nutritional value.”
Nutritional Problems Related to Dirty Soda
These drinks in particular are often recommended by Dr. The amount of sugar in dirty soda can add up quickly because it’s made with options like Pepper or Mountain Dew. Just one can of these sodas, and many other non-diet sodas, may contain more than the daily recommended amount of sugar, Gillies says.
Gillies says adding flavored syrups to sodas adds more sugar and calories without providing any nutritional benefits.
And then there’s fat. “Sodas can also be relatively high in saturated fat, especially if coconut cream or heavy cream is used,” says Gillies. “The sugar and fat content means dirty sodas are energy dense and do not contain any beneficial or protective nutrients; we will call them ’empty energy’.”
If dirty soda is part of your daily routine, over time, all those empty calories can cause a variety of health problems, Gillies says. “This can increase the risk of weight gain and long-term conditions such as diabetes and heart disease, especially if not balanced with other nutrient-dense foods in the diet,” says Gillies. “The risks really depend on the type of contaminated soda, how much people drink, and what their overall diet looks like.”
Choosing the Healthiest Dirty Soda
While dirty soda isn’t a health drink per se, Gillies says there are ways to modify what you order or make yourself so it has less sugar, fat and fewer calories. There are also some alternatives to staying away from alcohol that may be healthier than dirty soda.
To limit sugar, fat and empty calories, Gillies recommends cola, Dr. He recommends using sparkling water, flavored sparkling water, or diet sodas as the base for dirty soda instead of non-diet versions of sodas like Pepper or Mountain Dew.
To reduce the fat in dirty soda, consider replacing the milk or coconut cream with lower-calorie, reduced-fat options like skim milk, almond milk, or oat milk, says Gillies.
Diekman says you can try whole fruit purees or 100 percent fruit juice to replace the empty calories in flavored syrups. This still adds calories to dirty soda, but at least you’ll get the nutritional benefits of fresh fruit instead of the artificial flavors and sweeteners in flavored syrups.
Another option might be to ditch dirty soda altogether and consider other healthy options, Gillies says. These include fermented drinks such as kombucha; soda water infused with fresh fruit, herbs, or spices; or soda water mixed with fresh fruit juices.
At the end of the day, Gillies says, the best way to think of dirty soda is as an occasional dessert; just like you think of chocolate cake for dessert.
“A contaminated soda is unlikely to cause major risks, especially if people otherwise have a healthy, balanced diet,” says Gillies. “But instead of drinking dirty soda on a daily basis — even if one is ‘healthy’ — people should view it and enjoy it as a treat.”