Crystal Light made its debut in 1982 with five flavors, which have now expanded to over five times that number. This includes their original classics, tea varieties, caffeinated options, and the “Pure” line (via Crystal Light). Crystal Light was always positioned as a healthier alternative to encourage hydration by adding a pleasant taste to regular water, according to The New York Times. But is it truly a healthier choice compared to other drinks? Here’s what we discovered.
For those unfamiliar, Crystal Light is a flavored powder designed to be mixed with water, offering flavor without many calories, as noted by Healthline. Available in powder and ready-to-drink forms, the calorie content varies, but the fundamental ingredients remain consistent.
It can help with hydration
Let’s be honest. While water is vital for hydration, its repetitive taste can become less appealing. Adding flavor can enhance its palatability, and with Crystal Light offering numerous flavors, it’s easy to see how it can promote increased water consumption and better hydration.
According to Healthfully, classic Crystal Light contains only five calories per serving and is available in flavors like fruit punch, raspberry, strawberry kiwi, lemonade, and orange. Additionally, there are iced tea varieties like lemon and peach, and mocktail flavors such as appletini, margarita, and mojito. Crystal Light Pure, which has 15 calories per serving, does not contain the same sweeteners as other Crystal Light products, with flavors like strawberry kiwi, mixed berry, and grape.
While it’s low in calories, Crystal Light can have sodium, as Healthfully mentions. Although there are no-sodium options, the U.S. Department of Agriculture (USDA) notes that 2 grams of Crystal Light may include 35 milligrams of sodium. So, check the Nutrition Facts Label before trying any Crystal Light product.
It’s not a nutrient-packed choice
While fruits like oranges and bananas are rich in vitamins and minerals, tasting like fruit doesn’t equate to having the same nutritional value. What about Crystal Light?
Let’s compare similar products. The USDA reports that powdered lemonade contains minerals such as magnesium, manganese, calcium, iron, phosphorus, potassium, zinc, and copper, along with vitamins like niacin, thiamin, pantothenic acid, and vitamins E and B6. However, the USDA doesn’t list these nutrients for Crystal Light Pure’s Lemonade mix, which also has more sodium but less sugar than lemonade powder. Fresh fruit remains a healthier choice compared to fruit-flavored drinks, as noted by University of Nevada, Reno.
It can contain artificial colors
When a product lists a color followed by a number, it uses artificial coloring. Yes, some Crystal Light products use artificial colors like Blue 1, Yellow 5, and Red 40, as noted by Healthline.
The Food and Drug Administration (FDA) regulates these colors and considers them safe under its guidelines (via Healthline). However, studies expose concerns about artificial colors. For instance, a 2004 meta-analysis published in the Journal of Developmental and Behavioral Pediatrics linked food dyes to hyperactivity in children, though genetic factors might influence this (via Healthline).
Moreover, some artificial colors, particularly Blue 2 and Red 3, might be carcinogenic (via Healthline), though further research is needed. We’re still learning about these and other artificial colors.
Check the label for artificial sweeteners
Apart from artificial colors, Crystal Light contains sweeteners (via Healthline), sparking debate and concern.
Sucralose, an artificial sweetener in some Crystal Light products, requires more research regarding its effects on humans, according to MedicineNet. Sucralose contains chlorine, a carcinogen, and short-term animal studies suggest it might cause hives, heart palpitations, gas, mood swings, and nausea. Aspartame, another component, is regulated by the FDA but should be avoided by those with phenylketonuria (PKU) due to the presence of phenylalanine.
Crystal Light Pure products use stevia, a sweetener from the stevia plant (via Healthline). While some sources call it an artificial, natural, or zero-calorie sweetener, Medical News Today warns that certain medical conditions and medications might increase the risk of side effects like lower blood pressure.
Does Crystal Light cause weight gain?
Being a low-calorie drink, Crystal Light seems suitable for weight management diets. However, studies on its sweeteners and weight gain are mixed.
Medical News Today notes that aspartame breaks down into phenylalanine, which may inhibit the enzyme intestinal alkaline phosphatase (IAP), increasing risks like obesity and type 2 diabetes. Studies on hamsters linked aspartame to increased hunger, potentially complicating weight management. Moreover, Forks Over Knives indicates that artificial sweeteners might trigger sugar cravings, a claim supported by research in Appetite, where participants consuming artificially sweetened drinks ate more candy.
Other sweeteners in Crystal Light might affect blood sugar levels. The American Diabetes Association found a link between sucralose and blood sugar spikes in obese individuals. For a weight management plan, consult a dietitian to discuss specific products and portion control.
Crystal Light and diabetes
The Mayo Clinic describes diabetes as a group of diseases affecting blood sugar or glucose levels. Insulin helps cells absorb glucose for energy, but issues with insulin can lead to excessive glucose in the blood, causing health problems (via American Diabetes Foundation).
Does this make Crystal Light a good choice for diabetics? Research is contradictory. A study in Diabetes Care correlated increased artificially sweetened beverage intake with higher diabetes risk. Yet, the Pasadena Health Center recommends Crystal Light over soda for diabetic patients, especially in summer. Health also suggests Crystal Light as a better option than soda and energy drinks for type 1 diabetics.
The scientific community is still examining artificial sweeteners and diabetes, so consult a healthcare professional to decide if Crystal Light suits your diabetic-friendly diet.
Crystal Light might help with a type of kidney disease
Did you know kidney stones are a form of kidney disease (via National Kidney Foundation)? Uric acid stones, for instance, form due to high uric acid levels in urine (per National Kidney Foundation). Crystal Light might help with this issue.
The University of Chicago explains that raising urine pH can reduce uric acid stone formation. While potassium citrate tablets achieve this, Crystal Light Lemonade can also increase urine alkalinity, reducing uric acid stone risks. The Kidney Dietitian states Crystal Light Lemonade is more effective than diet lemon-lime soda in altering urine alkalinity. HTX Urology recommends Crystal Light diet lemonade packs for stone prevention. The University of Chicago equates a liter of Crystal Light Lemonade to two potassium citrate tablets in terms of urine pH effect.
If kidney stones are a concern, consult a healthcare professional before adding Crystal Light to your diet. As Portneuf Medical Center advises, proper hydration with water remains the top way to prevent kidney stones.
Crystal Light and the keto diet
The keto diet, or ketogenic diet, has various versions, but generally involves reduced carbohydrate intake and increased fat consumption, as explained by Healthline. Protein intake also varies, with different diets specifying moderate to high levels, potentially aiding weight management by changing the body’s energy source.
Would Crystal Light fit a keto-friendly meal plan, considering its low-carb options? Let’s consider the Standard ketogenic diet (SKD), which, as described by the Indian Journal of Medical Research, generally involves 70% fat, 20% protein, and 10% carbs. Drinks with few to no carbs can technically fit this diet.
While Crystal Light is a better option than high-carb beverages, Perfect Keto advises that classic Crystal Light products’ artificial ingredients make them less healthy than other keto-friendly drinks.
Water is still your best option
Water remains the optimal choice for hydration. The Centers for Disease Control and Prevention (CDC) highlights water’s importance for lubricating joints, removing waste, supporting spinal health, and maintaining body temperature. Although foods and drinks like Crystal Light provide water, there are other hydration options.
The CDC suggests adding lemon or lime wedges to water for added flavor and benefits. Alternatives include seltzer water (sparkling water), which, according to WebMD, might help with constipation, irregular bowel movements, and stomach pain, while being a better choice than sodas for dental health and weight management. However, it may not be suitable for those with gastroesophageal reflux disease (GERD).
Ultimately, clean water in appropriate quantities is essential for a healthy diet. While Crystal Light has its pros and cons, discussing its inclusion, quantity, and suitable products with a healthcare professional is advisable.
