Why Drinking “Protein Diet Coke” Is a Bad Idea
This Is Probably One of the Worst TikTok Nutrition Trends We've Seen — Here's Why
Move over, cottage cheese everything — protein Diet Coke is trending on TikTok. It involves mixing a vanilla protein shake with Diet Coke. If you’re questioning whether combining those two things is a good idea, you’re right to have doubts.
While it probably won’t have a negative impact on your health to try protein Diet Coke for the novelty of it or have it every once in a while, it’s not the kind of drink you want to enjoy on a daily basis. Here’s what you need to know about the trend and why jumping on it is not the best move for your well-being.
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What Is Protein Diet Coke?
If you thought that protein Diet Coke was about mixing protein powder with soda, think again. You’ll need a pre-made protein shake to recreate it (yes, the kind that you can buy at a gas station).
The drink reportedly went viral when TikTok user Rebecca Gordon posted about it on the platform. The video, which now has over 2.6M views, shows Gordon pouring a Fairlife vanilla shake into a big cup of Diet Coke. “Welcome to Utah where PROTEIN Diet Coke is currently trending,” reads the caption.
Protein Diet Coke is a twist on dirty soda, which is popular in Utah due to its large Mormon population. Most Mormons don’t drink coffee or alcohol, so they turn to fun soda recipes instead. Dirty sodas are made up of soft drinks mixed with cream and flavored syrup.
Now, thanks to social media, fitness-conscious young people are embracing protein Diet Coke as a way to meet their daily protein needs.
Why Drinking Protein Diet Coke Is a Bad Idea
Eating enough protein is beneficial if you want to lose fat and gain muscle. It keeps you full longer. It helps balance out your blood sugar. It’s essential to building muscle. But protein Diet Coke isn’t the best way to go about it.
“Mixing a protein shake with Diet Coke won’t do anything to enhance the absorption rates of the protein. It also won’t add anything in the way of nutritional benefits. In fact, this combination of a protein shake with a carbonated drink and artificial sweeteners could well cause bloating and associated stomach or digestive pains,” according to Alexa Duckworth-Briggs, nutrition advisor and running coach at We Run.
According to Healthline, drinking too much diet soda can be harmful for several reasons. Research shows that artificial sweeteners can disrupt the delicate balance of bacteria in your gut, which plays a key role in different aspects of your health. They might also be associated with increased sugar cravings, weight gain, a higher risk of cardiovascular complications. and type 2 diabetes.
Other studies have found that diet soda contains compounds that can affect bone density. And, because it’s so acidic, it can also erode tooth enamel.
Protein Diet Coke may taste pretty good. It’s easy to have on the go. But it isn’t healthy. You’re better off consuming whole foods.
“Meeting protein needs through balanced meals and snacks, like chicken, beans, eggs, or Greek yogurt, is not only more effective, but also contributes to overall health,” says Katherine Metzelaar, dietitian and owner at Bravespace Nutrition.
The Dark Side of the Protein Diet Coke Trend
Beyond the health implications of consuming too much diet soda, there is also a darker side to the protein Diet Coke trend. It’s rooted in diet culture.
“This trend highlights how deeply ingrained societal pressures are around achieving a certain body type," adds Metzelaar. “This pressure can lead to disordered eating patterns, where food choices are driven more by external ideals than internal needs.”
Diet culture is subtle, but you come across its underlying messages on a daily basis. Looking a certain way, even if it’s in the name of health, is superior. Some foods are “good” and some foods are “bad.”
TikTok hacks like protein Diet Coke are a vehicle for that kind of subtle messaging, which can harm your relationship with food. “Even passive consumption of this type of content can put individuals at risk for food and body comparison, especially those who are in recovery from an eating disorder, disordered eating, or dieting,” wrote Claire Carvalho in an article on the effects of diet culture published on Change Creates Change.
As Carvalho puts it, it’s possible that many of us have felt confused, ashamed, or rigid about our food choices because of diet culture: “[It] has led to the glorification of restrictive eating patterns and feelings of guilt towards everyday consumption.”
Having protein Diet Coke because you’re curious and feel like it isn’t harmful per se. But telling yourself you’re going to have it daily because it will help curb your hunger and hopefully get you closer to a six-pack starts being problematic. It’s also not sustainable.
“Focusing on whole, nutrient-rich foods rather than diet fads can help build a sustainable and positive relationship with food.” says Metzelaar.
Protein Diet Coke may look like a fun viral trend at first glance, but it can end up causing problems in the long run.
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