by A colorful, creamy concoction known as dirty soda is all the rage on TikTok these days, thanks in large part to #MomTok’s loyal fans and Hulu’s fans The secret life of the Mormon wife.
#dirtysoda recipes are all over social media, and are usually a mix of soda, milk or cream, and sweet syrups with flavors like strawberry, vanilla or caramel. There are thousands of #dirtysoda videos on TikTok that have received millions of views.
“It’s clear to see how this has emerged as a trend, but it doesn’t necessarily make sense from a nutritional and health standpoint,” says Nicola Gillies, PhD, a registered dietitian and lecturer at the University of Auckland in New Zealand.
What is Dirty Soda?
Dirty Soda has been trending for several years now, in part due to her starring role in the TV show The secret life of the Mormon wife.
In one early episode, cast members Layla Taylor, Jessi Ngatikaura, and Demi Engemann joke about her obsession with dirty soda, calling them “Mormon crack”. It is vice versa that they can all indulge in when their religion prohibits alcohol, and they make a ritual of regular trips to Swig, a popular dirty soda chain in Utah.
Many of Swig’s dirty sodas are over 400 calories, although there are some low-calorie options. One drink called “Spring Fling,” for example, includes Dr. Pepper, vanilla, strawberry puree, and coconut cream—and has between 170 and 610 calories depending on the options you choose. There is a lighter option called “Just Peachy” Coke Zero, pineapple, peach puree, fresh lime, and coconut cream – and has 60 to 220 calories.
What Experts Are Saying About Dirty Soda
From a nutritional and health perspective, there’s only one benefit to dirty soda, says Dr. Gillies: It’s a truly festive choice for people who want to avoid or limit alcohol, whether they’re doing it for religious or health.
“We know that reducing alcohol intake can have benefits for many different aspects of our health,” says Gillies. “However, it can be challenging to avoid or cut down on alcohol in social situations, and fizzy sodas are a fun and attractive alternative to help bridge this gap.”
But there are also some potential risks, especially if sodas are a daily habit, says Connie Diekman, RD, LD, a registered dietitian and past president of the Academy of Nutrition and Dietetics.
“In terms of health, they’re not one of the best choices,” says Diekman. “They can be high in calories, added sugars and fat – calories with no nutritional value.”
Nutritional Issues with Dirty Soda
The amount of sugar in dirty soda can add up quickly, especially since these drinks are often made with options like Dr. Pepper or Mountain Dew. One can of these sodas and many other nondiet sodas can contain more than the daily recommended amount of sugar, Gillies says.
Adding flavored syrups to sodas adds more sugar and calories without providing any nutritional benefits, Gillies says.
And then there is the fat. “Dirty sodas can also be fairly high in saturated fat, especially if coconut cream or heavy cream is used,” says Gillies. “The sugar and fat content means that dirty sodas are energy dense, and contain no beneficial or protective nutrients – they are what we would call ’empty energy.’
Over time, all those empty calories can cause a variety of health problems if dirty soda is part of your daily routine, says Gillies. “This can increase the risk of weight gain and longer-term conditions like 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 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, there are ways to modify what you order or make on your own so that it has less sugar and fat and fewer calories, says Gillies. And there are also some alternatives that can avoid alcohol and be healthier than dirty soda.
To limit the sugar, fat, and empty calories, Gillies recommends using sparkling water, flavored seltzers, or diet sodas as a base for a dirty soda instead of nondiet versions of sodas like Coke, Dr. Pepper, or Mountain Dew.
To reduce the fat in dirty soda, you can consider substituting dairy cream or coconut for lower calorie and reduced fat options such as skim milk, almond milk, or oat milk, such as skim milk, almond milk or oat milk.
To replace the empty calories in flavored syrups, you can try purees of whole fruits or 100 percent fruit juice, says Diekman. This still adds calories to the dirty soda, but at least you get the nutritional benefits of fresh fruit instead of the artificial flavors and sweeteners in flavored syrups.
Another option would be to ditch soda altogether and consider healthier alternatives, says Gillies. These include fermented drinks such as kombucha; soda water infused with fresh fruit, herbs, or spices; or mixing soda water with fresh juices.
At the end of the day, though, it’s best to think of dirty soda as an occasional treat, the same way you might think of chocolate cake for dessert, says Gillies.
“There are unlikely to be any major risks associated with dirty soda, especially if people have a healthy, balanced diet outside of this,” says Gillies. “But instead of having a dirty soda – even one that is ‘healthier’ – on a daily basis, people should see it and enjoy it.”
