Dietitian Reacts to TikTok’s New “Protein Soda” Trend

Dietitian Reacts to TikTok’s New "Protein Soda" Trend

As a dietitian, I’ll share my take on this latest trend sweeping the internet: protein soda. Is it a healthful choice, or just a sugary, artificial mess? Let’s dive into the pros and cons.

What is Protein Soda?

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Protein soda involves combining a pre-made protein drink with soda, often with creative variations like vanilla protein shake with orange soda or chocolate protein shake with cola. The idea is to create a tasty and protein-rich beverage. TikTokers like Rebecca Gordon and Sadie Reeves have popularized this trend by sharing their favorite combinations on the platform.

Protein: Is it Personal?

Your daily protein intake should meet your individual needs, influenced by age, activity level, and health conditions. The average adult needs about 0.8 grams of protein per kilogram of body weight. However, some research suggests that older adults may require more protein to help prevent muscle loss with age, and active individuals might benefit from a higher protein intake.

Beyond building, repairing, and maintaining muscles, protein is essential for:

• Feeling 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. Common misconceptions suggest that higher protein intake always leads to better health outcomes, but most people should stick with recommended guidelines.

Protein Soda: Pros and Cons

Here’s a breakdown of the advantages and disadvantages of protein soda:

Pros:

1. Convenience: adds a quick and easy way to boost protein intake
2. Lower calorie count: compared to traditional soda, diet sodas with a lower calorie count
3. Carbonation: helps mask the unpleasant texture of thicker protein drinks

Cons:

1. Lack of satisfaction: liquid foods are often less filling than whole foods
2. Added sugars or artificial sweeteners: common in protein shakes and sodas
3. Health risks: linked to chronic diseases, such as type 2 diabetes, heart disease, and certain cancers

Rethinking Protein Supplements

While protein shakes, bars, and powders can be a convenient alternative for occasional use, they are not a substitute for a balanced diet. Relying on these highly processed foods can lead to a lack of essential fiber, vitamins, minerals, and healthy compounds found in whole foods. Whole foods, like lean protein sources, beans, nuts, and whole grains, are generally more nutritious and filling for long-term health benefits.

The Verdict: A Dietitian’s Take

Protein soda, as a trend, falls short of being a healthy choice. As a dietitian, I wouldn’t recommend adding protein soda to regular diets. While it may be fun to try, prioritizing whole foods is crucial for long-term health benefits. If you want to boost your protein intake, consider myFitnessPal’s free high-protein diet plan, which provides guidance on achieving your protein goals through balanced and healthy meals.

Other Dietitians’ Take on the Protein Soda Trend

My colleagues at myFitnessPal share my concerns about relying on protein soda for regular protein intake. Katherine Basbaum, MS, RD, finds it unnecessary and chemical-laden, preferring a latte and scrambled eggs as a protein and caffeine fix. Joanna Gregg, RD, cautions against relying on protein soda, saying it’s not a sustainable or healthy habit.

Final Thoughts: Is Protein Soda Here to Stay?

While protein soda may be a fun and convenient way to increase protein intake, approach this trend with caution. As a dietitian, I recommend prioritizing whole foods for optimal nutrition and health benefits. To spot misinformation on social media, cross-check information with trusted sources or verified experts like doctors and dietitians.

FAQs:

• Is protein soda a healthy choice?
  No, protein soda is not a healthy choice due to added sugars or artificial sweeteners.
• Are protein shakes and bars a good alternative?
  Only for occasional use; Relying on these highly processed foods can lead to a lack of essential nutrients.
• What is the best way to boost protein intake?
  Prioritize whole foods, lean protein sources, beans, nuts, and whole grains for optimal nutrition and health benefits.
• Can I use protein soda as a substitute for regular meals?
  No, protein soda is not a sustainable or healthy substitute for regular meals.