Dirty Soda, a combination of soda, milk, and added flavors, is a popular beverage in Mormon communities going viral on TikTok

What Registered Dietitians Want You to Know About Dirty Soda, #MomTok's Favorite Drink But should you be drinking it? Registered dietitians explain

Dirty Soda, a combination of soda, milk, and added flavors, is a popular beverage in Mormon communities going viral on TikTok

Fast Facts

• “Dirty Soda,” a combination of soda, milk, and flavored syrups, is a popular drink in Mormon communities and currently going viral thanks to #MomTok and the new Hulu reality series “The Secret Lives of Mormon Wives.”
• This drink is high in calories, sugar, and saturated fat, which are linked to a number of health conditions, including heart disease and diabetes.
• Registered dietitians recommend consuming this beverage on occasion and finding healthier alternatives made with flavored seltzer, coconut milk, and natural flavorings.

Thanks to #MomTok and Hulu's "The Secret Lives of Mormon Wives," a creamy, caffeinated drink called “dirty soda” is going viral with millions of views and likes on TikTok.

Dirty soda isn’t necessarily new, but many believe Mormons are to thank for its rise in popularity. Previously, the Church of Jesus Christ of Latter-day Saints prohibited its followers from drinking alcohol or caffeinated beverages. But that all changed in 2012, when the church clarified that its followers could still drink cold beverages with caffeine.

Now, influencers and celebs alike have hopped on the dirty soda bandwagon. But what exactly is dirty soda—and is it worth trying? Registered dietitians share their honest thoughts on the dirty soda craze and give recommendations for trying the viral drink if you choose.

What Is Dirty Soda?

Dirty soda is a drink that mixes soda (typically cola) with milk or heavy cream and flavored syrup. “This creates a rich, frothy drink almost reminiscent of the egg cream of the early 20th century in New York City,” Michelle Rauch, MSc, RDN, told Heath.

According to Rauch, dirty soda evokes both creamy coffee as well as a fun cocktail—potentially checking two boxes for Mormons who abstain from hot caffeinated drinks and alcohol.

The drinks are sold at soda shops like Swig and Sodalicious, which have been popular in Utah—an area with a high population of Mormons—for years, and now they’re expanding across the U.S., making dirty soda more widespread and accessible.

People have also taken to mixing up their own versions of dirty soda and sharing them on social media.

Are There Any Health Benefits?

Though dirty sodas might sound appealing to some, they aren’t the healthiest or most nutritious beverages.

“Soda and flavored syrups are high in sugar and calories while heavy cream adds significant saturated fat,” Merav Diamant, RD, a nutrition expert for optimal health and performance, told Health.

While nutrients may be found in the addition of fresh fruits, which can provide certain vitamins and antioxidants, “this small benefit is overshadowed by the potential risk of the other ingredients,” Diamant added.

Diets high in added sugar are linked to a number of health conditions, including type 2 diabetes and heart disease. Regular consumption of sugar-sweetened drinks provides a significant number of calories without feelings of fullness and satiety. Research also shows that people tend to underestimate calories in their beverages, especially when it comes to drinks with additives.

Even opting for sugar-free soda alternatives is not without health risks due to the addition of artificial sweeteners. One study found that people who drank at least one artificially sweetened beverage a day tripled their risk of ischemic stroke or dementia compared to those who drank less than one per week.

Julie Pace, RDN, functional nutrition dietitian and owner of Core Nutrition Health and Wellness, recommends avoiding dirty soda, even sugar-free alternatives, “as artificial sweeteners are associated with an increased risk of dementia, stroke, and digestive problems.”

When it comes to other caffeinated fizzy drinks on the market, dirty soda contains more sugar, calories, and fat than regular soda due to the addition of cream and flavored syrups. “Compared to energy drinks, it contains fewer stimulants like caffeine and may have comparable or higher levels of sugar and fat,” Diamant said.

Can You Make Dirty Soda any Healthier?

If you’re curious about Dirty Soda, experts say there are some swaps you can make to create a healthier alternative.

Flavored seltzers like LaCroix or Spindrift make an excellent fizzy and fruity base, according to Diamant. You can then layer in the creaminess with half-and-half, coconut milk, or oat milk. Rauch also recommended trying a creamy-flavored protein shake instead of coffee creamer.

Adding in fresh fruit and herbs or mixing in purees made with 100% fruit can also add a healthier element to your drink. This version leaves room for creativity and is lower in sugar and fat while still capturing the essence of dirty soda.

As for drinking the real deal, occasionally enjoying a dirty soda—store-bought or homemade—is unlikely to cause any real harm. But experts say to be mindful of how often you consume these drinks and to do so in moderation and as part of a balanced, nutritious diet.

“Rather than having this as your habitual drink, see it for what it is—a sweet treat,” Heather Lieber, MS, RD, nutrition communications consultant at Goldi, recommends. “If you’re looking for a caffeine boost but abstain from coffee and tea for religious reasons, try an unsweetened sparkling water with added caffeine for a simpler, more health-oriented beverage.”

This story originally appeared on: Health News - Author:Rebecca Jaspan, MPH, RD