Dirty soda: Will the trendy drink sabotage your diet?

A hit reality TV show has many people intrigued with a nonalcoholic beverage called dirty soda. Said to be a mix between a mocktail and a root beer float, the trending beverage involves mixing soda of your choice with cream and flavored syrups.

The name itself may make you question how this customizable drink will impact your diet and overall health.

Amy Paulus, an obesity medicine and bariatric nurse practitioner at Advocate Health Care, says balance is key. “Like elaborate, sugar-filled coffee orders, dirty sodas are certainly a treat that should be enjoyed in moderation. Not only are these beverages high in calories, but they also contain added sugars and are high in saturated fat from the addition of cream.”

Soda is one of the most common sources of added sugar in the human diet, in addition to sweetened coffees and fruit juices.

The average U.S. adult consumes 17 teaspoons of added sugar a day, according to the American Heart Association. It’s recommended you consume less than 6 to 9 teaspoons a day of added sugar and instead focus your calories on nutrient dense foods with naturally occurring sugars.

Added sugars not only can contribute to weight gain but also can increase your risk for obesity-related health conditions, like diabetes and heart disease.

A healthy take on dirty sodas

If you want to try dirty soda without the guilt, Paulus recommends the following changes:

• Use a soda alternative, like sparkling or seltzer waters
• Substitute skim, almond or oat milk for cream
• Choose natural flavorings from real fruits or herbs
• Select sugar-free syrups and add-ins
• Instead of following in the footsteps of the reality TV stars and ordering a 44 oz size dirty soda, select a smaller cup size
• Make your dirty soda at home to have more control over the amount of each ingredient added

Want to learn more about your risk for diabetes? Take a free online quiz.