Can You Make a Healthier Version of Dirty Soda?

Colorful, creamy, sometimes over-the-top concoctions called dirty soda became a national phenomenon a few years back, thanks to a loyal following on #MomTok and fans of Hulu’s The Secret Lives of Mormon Wives.

Perhaps you are wondering, just what is dirty soda? You may also be curious about whether these drinks are as loaded with sugar and fat as one might assume, and whether it’s possible to get a taste of the (admittedly fun) trend in a healthier way.

The answer to that last question is yes, with some expert guidance.

Dirty soda usually starts with a soft drink base like Dr. Pepper, Mountain Dew, Coke, or Sprite, and then gets zhuzhed up with a flavoring — typically sweet syrups like strawberry, vanilla, coconut, or combinations like “cupcake,” and possibly fruit juice or puree, too.

Some people like their dirty soda mixed or topped with milk, creamer, or a dairy or nondairy “cloud” of cold foam.

“It’s clear to see how dirty soda has emerged as a trend, but it doesn’t necessarily make sense from a nutrition and health perspective,” says Nicola Gillies, PhD, a registered dietitian and lecturer at the University of Auckland in New Zealand.

There’s one potential upside to a dirty soda, Dr. Gillies says: It is indeed a festive option for people trying to avoid or limit alcohol, whether they’re doing it for religious or health reasons.

“We know that reducing alcohol intake can have benefits for so many different aspects of our health,” Gillies says. “Avoiding or reducing alcohol can be challenging in social situations, though, and dirty sodas are a fun, appealing option that can help to fill this gap.”

But dirty sodas also pose several risks, especially if drinking them becomes a daily habit, says Connie Diekman, RD, a registered dietitian and former president of the Academy of Nutrition and Dietetics.

“In terms of health, they aren’t one of the better choices,” Diekman says. “Many can be high in calories, added sugars, and fat — calories without a lot of nutritional value.”

Adding flavored syrups to sodas just adds more sugar and calories without providing any nutritional benefits, Gillies says.

And then there’s the fat. “Dirty sodas can also be relatively high in saturated fat, especially if they contain coconut cream or heavy cream,” Gillies says. “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.”

Over time, all those empty calories can cause a variety of health problems if dirty soda is part of your daily routine, Gillies says. “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,” Gillies says. “The risks really depend on the type of dirty soda, how much people are drinking, and what their overall diet looks like.”

You can adjust what you order or make on your own to cut back on sugar, fat, and empty calories typically found in dirty soda, Gillies says.

Here are some simple options:

• Start with seltzer or diet soda. To limit sugar and empty calories, use sparkling water, flavored seltzers, or diet soda as a base.
• Choose lower-fat or nondairy milks. Replace dairy or nondairy creamer with lower-calorie and reduced-fat options like skim milk, almond milk, or oat milk.
• Skip the syrups and opt for just fruit juice or fruit purees. To replace the empty calories in artificially flavored syrups, try purees of whole fruit or 100 percent fruit juice, for at least a little nutritional benefit.

Another idea would be to forgo dirty soda altogether and consider healthier drinks that are also fun and flavorful, Gillies advises. These include fermented beverages like kombucha or “loaded” water mixed with fresh fruit or juice, vegetables like cucumbers, and herbs.

At the end of the day, the best way to think of dirty soda is as an occasional sweet, the same way you might think of chocolate cake for dessert, Gillies says.

“Having a dirty soda is unlikely to cause any major risks, especially if people have a healthy, well-balanced diet outside of this,” reassures Gillies. “But rather than having dirty soda — even one made ‘healthier’ — on a daily basis, people should see it and enjoy it as a treat.”

• “Dirty soda” typically consists of a soft drink, flavored syrup, and some kind of creamer.
• These drinks may be a good substitute for alcohol, but they are usually high in “empty” calories, saturated fats, and sugar.
• Nutrition experts say you should think of these as an occasional indulgence, not a daily habit.
• For a healthier dirty soda, start with a sparkling water base, add fresh juice or fruit puree instead of sugary syrup, and mix in low-fat or nonfat milks or creamers.