In a new viral trend sweeping TikTok, Utah-based content creator Rebecca Gordon is capturing attention by blending Diet Coke with a vanilla protein shake. In her popular video, she showcases the preparation of a “Protein Dirty Soda” using a Super Swig, Utah’s local version of a Big Gulp. “Welcome to Utah, where PROTEIN Diet Coke is currently trending,” Gordon, known for her “MomTok” content, declares.
Since its posting, Gordon’s video has garnered millions of views, prompting many to experiment with this innovative twist on the traditional dirty soda. To gain insights into the health implications of this concoction, we consulted registered dietitians (RDs).
Understanding Protein Dirty Soda
Protein dirty soda is a modern variation of the classic dirty soda, a drink popularized by the Hulu reality series “The Secret Lives of Mormon Wives.” Traditionally, dirty soda features soda enhanced with flavored syrups and creamers. In this new iteration, the syrups and creamers are replaced with a vanilla protein shake, creating a beverage that mimics the taste of a healthier root beer float or cream soda. This drink appeals not only to the Mormon community but also to anyone looking to increase their protein intake while enjoying a fizzy treat.
My Experience with Protein Dirty Soda
Protein dirty sodas can be made with various soft drinks. Gordon has experimented with Fanta, while others have opted for Dr. Pepper and root beer. Despite the variations, the protein element consistently comes from vanilla-flavored shakes. When I tried making one with Dr. Pepper, I found it tasted similar to a traditional dirty soda but slightly less sweet and with a more pronounced artificial vanilla flavor. The texture leaned towards milky rather than rich and creamy, reminiscent of an iced coffee after the ice has melted. For fans of dirty sodas, this protein version is likely to be just as enjoyable.
Are Protein Dirty Sodas Healthy?
Using a protein shake instead of creamer certainly boosts the protein content of the drink. However, Christine Byrne, MPH, RD, LDN, an eating disorder dietitian nutritionist based in Raleigh, North Carolina, explains that there are no significant nutritional benefits to consuming a protein dirty soda.
“There’s nothing inherently wrong with mixing a protein shake with diet soda, but there’s no magic benefit either,” she notes. “If the combination tastes great to you, go for it. You’ll gain protein from the shake, and artificial sweeteners in diet soda aren’t harmful unless consumed in excess.”
While TikTok users often claim that this drink helps them meet their daily protein goals, Byrne points out that most people already obtain sufficient protein from whole foods, such as meats, beans, nuts, and seeds. If your diet is well-balanced—characterized by a variety of nutritious foods—substituting cream for protein shake in a dirty soda may not be necessary unless you require additional protein.
For those uncertain about their protein needs, consulting with a registered dietitian or healthcare provider is advisable. Typically, individuals who benefit most from protein supplements are those experiencing muscle loss, protein deficiency, or athletes engaged in rigorous physical training.
Should You Try Protein Dirty Soda?
Protein dirty sodas are not inherently harmful. If you enjoy the flavor of this protein-infused drink, Byrne affirms that it’s safe to consume. However, she cautions against making these drinks a primary source of nutrition.
“Drinking a protein dirty soda instead of eating a meal may lead to inadequate overall food intake,” she warns. “If consumed excessively, you risk missing out on essential fiber, vitamins, and minerals that whole foods provide.” Additionally, it’s important to remember that adding protein shake to a soda does not negate the effects of the soda itself. While you may increase protein intake, you’ll also be consuming additional sugar or artificial sweeteners.
In conclusion, while enjoying a protein dirty soda in moderation is perfectly acceptable, maintaining a balanced diet and ensuring proper nutrition is key.
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