Dietitian Reacts to TikTok’s New “Protein Soda” Trend
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A dietitian Responds to TikTok’s New “Protein Soda” Trend
TikTok has become a breeding ground for nutrition trends, and some of these trends promote questionable advice. The latest fad is the “protein soda” trend, which combines a pre-made protein drink with a soda. But is it really a healthy choice?
As a dietitian, I’ll examine the pros and cons of protein soda and whether it aligns with healthy eating recommendations.
What is Protein Soda?
Protein soda combines a pre-made protein drink with a soda. The trend has taken off thanks to viral videos by TikTokers like Rebecca Gordon and Sadie Reeves, who add a bottle of Fair Life’s Core Power Vanilla High Protein Milk Shake to a fountain Diet Coke, creating a protein-rich and tasty beverage.
Protein is Personal
Your daily protein intake should meet your individual needs, which vary by age, activity level, and health conditions. The average adult needs around 0.8 grams of protein per kilogram of body weight, but some research suggests older adults may need more to prevent muscle loss. Active individuals, especially those who do intense workouts or aim to lose weight, may need more protein to aid in muscle growth and repair.
Protein intake is also beneficial for:
- Helping you feel full longer, supporting healthy weight management
- Regulating hormones and enzymes, supporting bodily functions
- Balancing fluid and electrolyte levels in the body
When aiming for optimal protein intake, consider your diet, lifestyle, and health goals. It’s essential to understand that more protein is not always better. Excessive protein intake can strain the kidneys and lead to imbalances with other nutrients like carbohydrates, fats, and fiber.
Protein Soda: Pros and Cons
Some pros of protein soda include its convenience, lower calorie count compared to sugar-sweetened drinks, and potential carbonation masking the unpleasant texture of thicker protein drinks. However, cons like the lack of filling effect, potential for added sugars, and risk of chronic diseases outweigh these benefits.
Furthermore, research links diet sodas, including those with artificial sweeteners, to potential health risks, such as:
- Type 2 diabetes
- Heart disease
- Certain cancers
Use Protein Supplements Sparingly
Protein shakes, bars, and powders can provide convenient protein alternatives, but they should be used occasionally, not as a core part of a diet. These highly processed foods often lack fiber, vitamins, and minerals, making whole foods a healthier choice for better long-term dietary habits.
Protein Soda: A Dietitian’s Verdict
Protein sodas, while alluring to some, fall short of being a healthy trend. As a dietitian, I wouldn’t recommend protein soda and prefer whole food sources for protein. I choose not to drink soda, including diet and regular, and opt for seltzer water with a splash of 100% fruit juice for a bubbly beverage.
Other Dietitians’ Perspectives on the Protein Soda Trend
Other MyFitnessPal dietitians agree that protein soda is not a healthy choice and recommend lean, whole-food protein sources. Katherine Basbaum, MS, RD, describes protein soda as “unnecessary chemicals poured over ice,” and prefers a cappuccino and scrambled eggs for her protein and caffeine fix. . Joanna Gregg, RD, suggests trying protein soda if you want to boost protein, but not as a substitute for healthy habits.
Final Thoughts: Is Protein Soda Here to Stay?
Protein sodas may be a fun and convenient way to increase protein intake, but approach this trend with caution. As a dietitian, I caution against adding protein soda to your regular diet. Prioritize mindful, balanced eating over viral trends for long-term health.
Frequently Asked Questions
Q: Is protein soda a healthy choice?
A: No, protein soda does not align with healthy eating recommendations.
Q: Can I try protein soda if I want to boost my protein intake?
A: Yes, but do not rely on it as a substitute for healthy habits.
Q: Are protein shakes and powders a healthy choice?
A: While they can provide convenient protein alternatives, they should be used occasionally, not as a core part of a diet.
Q: Is it possible I’ll obtain sufficient protein in whole foods?
A: Yes, whole foods like lean meats, fish, eggs, and plant-based options like beans, nuts, and whole grains are excellent sources of protein.
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