Crystal Light is a popular low calorie, sugar-free drink mix. It’s been a go-to option for several years for those looking to lower their sugar intake, but recent conversations may have you wondering: is crystal light bad for you?
Products that use artificial sweeteners, like Crystal Light, have undergone quite a bit of scrutiny recently. As a dietitian, I’d love to offer a balanced and science-backed approach so that you can make an informed choice.
This post dives deep into Crystal Light, examining its ingredients and comparing it to other options to help you decide if it’s a good option for your health goals.
What is Crystal Light?
Crystal Light is a sugar-free and low calorie powdered drink mix that comes in a variety of flavors.
Instead of sugar, it’s sweetened with artificial sweeteners or non-nutritive sweeteners like aspartame, sucralose, and acesulfame potassium, depending on which product. These main ingredients have had many questioning whether or not it’s a healthy option.
Over the decades, Crystal Light has evolved, expanding its product line to include a diverse array of flavors and drink types, from classic lemonade to energy-boosting blends that contain caffeine.
They not only offer a variety of flavors but convenience, too. You can choose from single-serve packets, canisters or liquid concentrates. With so many options, Crystal Light caters to different tastes and preferences, making it a versatile choice for many to increase water consumption.
Ingredients in Crystal Light
Artificial Sweeteners
If you check out the ingredients list, the primary ingredients that make Crystal Light sugar-free are artificial sweeteners, like aspartame and sucralose.
Aspartame, a low-calorie sweetener, is often used in diet sodas and sugar-free products. Aspartame is one of the most studied food additives in the human food supply. There’s been debate regarding its potential health impacts, but regulatory bodies such as the Food and Drug Administration (FDA) have deemed it safe for consumption.
Sucralose, another popular sweetener, is widely used for its zero-calorie and sugar free properties. It doesn’t affect blood sugar levels, which makes it a preferred option for people with diabetes.
Both contribute the sweet taste to Crystal Light. Aspartame is about 200 times sweeter than table sugar while sucralose is about 600 times sweeter.
Other Additives
Crystal Light also contains preservatives, colorings, and flavor enhancers to maintain its taste and appearance.
Some common additives include citric acid, which is used for tartness, and artificial food dyes to give the drinks their vibrant hues. While these components contribute to the product’s appeal, they might be a concern for those preferring natural ingredients.
Natural Ingredients
Despite its reliance on artificial elements, Crystal Light does incorporate natural flavors in some of its drink mixes. These are derived from real fruits, providing an authentic taste experience.
However, the extent of natural ingredients varies by flavor, so check the specific ingredient list on each product’s label.
Cons of Crystal Light
Artificial Sweeteners and Health
The use of artificial sweeteners in beverages like Crystal Light is a controversial topic.
While some studies suggest potential links to health issues, the consensus among health authorities is that moderate consumption is generally safe. Some individuals report side effects from them such as headaches, allergic reactions or digestive issues.
For most, the small amounts that you’d consume through this product are perfectly fine.
If you’re unsure or uncomfortable with these sweeteners, limit your intake or try alternatives; there is nothing wrong with deciding that they’re not for you.
Artificial Colors and Additives
Crystal Light also contains artificial colors, artificial flavor and additives. These ingredients enhance the taste and appearance, but if you feel uncomfortable with artificial ingredients, again, there are lots of other choices out there.
The bottom line: Crystal Light is far from a “natural” product and uses artificial sweeteners and ingredients. While the ingredients used are generally considered safe, it’s okay if you’re not comfortable with that.
Pros of Crystal Light
Low in calories
If you’re someone who typically chooses high calorie drinks or you’re working on weight loss and you don’t like pure water, it can be an option for being mindful of calorie intake.
Sugar-free
Crystal Light doesn’t affect blood sugar levels, making it a good choice for those who need that, such as those with diabetes. It’s also a good alternative if you drink a lot of regular soda or sugary drinks.
Convenient
It’s convenient! An individual Crystal Light packet makes it super simple to add to your bottled water. If you’re someone who struggles to drink enough water, adding a flavor packet can be a game changer.
Variety
If you’re someone who likes to mix things up, there are many varieties of Crystal Light and different flavors, from fruity flavors like Raspberry Lemonade to tea flavors like iced tea and green tea. Its varieties include Crystal Light Pure and energy drink blends and cater to diverse taste preferences and health goals.
To wrap up, Crystal Light is low in calories, sugar-free, and can be a convenient way to make your hydration needs a little bit tastier. For those who need a sugar-free alternative or have a hard time drinking enough of plain water alone, it can make a big difference!
Crystal Light alternatives
- Stevia-sweetened products: If you prefer a natural non-nutritive sweetener, look for drink mixes that use stevia instead like True Lemon Lemonade (my favorite- uses cane sugar and stevia) or Stur.
- Sparkling water: Try flavored carbonated sparkling water or seltzer water instead. Some of my favorites are Bubly, LaCroix, and Polar. They’re unsweetened and flavored with natural flavor.
- Naturally flavored water: Make your own fruit-infused water by adding berries, cucumber, mint or lime. You can even use a fruit-infuser water bottle.
- Diluted juice: If you prefer the real thing, mix a small amount of 100% fruit juices with water for a natural drink that’s lower in sugar.
- Make your own fun drinks! You can also try some of my favorite homemade lower sugar drink recipes, here:
A dietitian’s feedback
Drinks that are sweetened with artificial sweeteners like Crystal Light are super controversial.
The good news is that you get to make an informed decision based on your own preferences, health history, and goals. If the artificial stuff isn’t for you, or if you feel a little weary about the research, it’s totally okay to pass. There are other options!
My view is pretty neutral – there is a LOT of evidence that supports the idea that reasonable amounts of artificial sweeteners and dyes are safe and don’t have negative effectsf or most. In fact, you’d have to consume 75 packets of aspartame to even reach the recommended limits – that’s a LOT of Crystal Light.
That said, I find the taste of aspartame and sucralose to have a weird aftertaste and just way too sweet, so I tend to pass on those types of drinks. I also prefer to choose more natural ingredients if I can. But when I do choose something with artificial sweeteners, I don’t stress it either (I love a good Coke Zero).
And remember, there are many, many factors that contribute to your overall health. Whether or not you drink Crystal Light is probably not a make or break situation. There are so many ways to positively impact your health, like eating more fruits and veggies and exercising!
My goal with writing product reviews such as this one is to inform and empower you so that you can make the best decisions for yourself. We can have different viewpoints on things like artificial sweeteners, and that’s okay!
So, if Crystal Light is your favorite and it helps you stay hydrated, it’s safe. If not, there are several other options for diet drinks that may be a better choice for you.
But if drinking artificial sweeteners makes you uncomfortable – there is no requirement to drink them – there are a lot of alternatives to drink instead.
More Product Reviews
I love reviewing products just like this one. Here are a few other trending products!
- Is Rotisserie Chicken Healthy?
- Is Premier Protein Good For You?
- Is Oikos Triple Zero Healthy?
- Is Body Armor Good for you?
- Is Fairlife Milk Healthy?
That’s a wrap
Crystal Light serves as a low-calorie option for those seeking to reduce sugar intake.
When consumed in moderation, it can be a convenient way to enjoy flavored drinks without the extra calories. However, if artificial sweeteners aren’t to your liking, it’s okay to explore other options.
Balance is key in any healthy eating plan. Whether you choose Crystal Light or an alternative, ensuring variety and moderation will help you maintain a healthy lifestyle.
For those interested in enhancing their nutrition knowledge, consider downloading my eBook, The Balanced Basics Handbook, for more insights and practical tips on balanced eating!
One Response
Hi Jamie,
Just read your Dec,24. Piece on Crystal Light. As a regular consumer of this product your observations and analysis has really helped me. I consume a healthy volume of water and I like the little boost of flavor from this product. I’m a 77 year old who has a healthy physical lifestyle with regular cardio(running/jogging) plus weight training which I have engaged in for many years. My Father always told his Children that “Health is Wealth” and just recently my 100 year old Mother in-law relayed that “ Motion is Lotion”. Thanks Jamie for your knowledge and insight,have a Winning Day!!!.