Crystal Light, Water, and What We Really Need From Our Drinks
Remember Crystal Light from the ’80s and ‘90s? It was the powder you mixed into water to add flavor, like lemonade or iced tea, while keeping the drink low or zero calories. A friend of mine recently asked what I thought about it. Truthfully, I was surprised it was still around! I hadn’t looked at Crystal Light in years, so I told her I’d check it out.
There are many similar products available today, like Mio, Stur, and SweetLeaf, to name a few. Since Crystal Light is the OG in this category and the one I was asked about, we’re going to focus on that one.
I remember Crystal Light being marketed as zero calories. Looking at the nutrition facts today, there are typically 5 to 10 calories in one packet depending on the flavor. Beyond that, the nutrition label shows sodium and 2g or 3g of carbohydrates, once again depending on the flavor.
If you’re a Salad With a Side of Fries fan, you know that’s not the whole story! Next, we look at the ingredients list. The lemonade flavor of Crystal Light includes citric acid, potassium citrate, sodium citrate, aspartame, magnesium oxide, maltodextrin, acesulfame potassium, soy lecithin, yellow 5, and less than 2% of natural flavors. Many other Crystal Light flavors contain similar ingredients. While some of these ingredients aren’t my favorites, there are a few that deserve a closer look.
One ingredient that raises a question for me is aspartame. In short, aspartame is an artificial sweetener that has been linked in some research to concerns around behavioral and cognitive effects, including learning challenges, headaches, seizures, migraines, mood changes, anxiety, depression, and insomnia.
Another ingredient found in Crystal Light is maltodextrin. It is often used as a sweetening, thickening, and stabilizing agent. It is a highly processed additive made from sources like corn, rice, potato starch, or wheat. If gluten doesn’t agree with you, this may be something to pay attention to since there may not always be a clear way to know which source of maltodextrin was used.
Maltodextrin also has a high glycemic index, meaning it can cause a quicker rise in blood sugar. While it is considered safe in small amounts, people focused on balanced blood sugar may want to limit how often they consume products containing it. There is also some research looking at how maltodextrin may affect gut health. A 2012 study found maltodextrin may change gut bacteria composition, which could impact the growth of beneficial bacteria. A 2019 study suggested maltodextrin may affect intestinal mucus release, which can influence gut health. More research would be helpful here, though it is something worth noting.
Another ingredient in Crystal Light that catches my attention is acesulfame potassium, also known as Ace-K. This sweetener is about 200 times sweeter than table sugar and is often used to create sweetness in products. While many food safety organizations consider it safe within certain limits, a 2013 study showed chronic Ace-K use in male mice was linked to possible changes in brain function over a 40-week period. This means we may want to be aware of how much we are having and how often.
Artificial sweeteners may also keep us connected to that strong sweet taste. The more sweet flavors we regularly have, the more our taste preferences can shift toward wanting sweeter options. In short, adding Crystal Light to your water may lead you to crave other sweet foods or drinks and possibly more Crystal Light.
To be fair, there is a Crystal Light Pure option, which uses sugar and stevia along with other additives. For this version, it comes down to personal choice. For me, I still don’t love the Pure version or what they are calling “pure.”
One final thought, and I say this with all the love in the world, no one on this planet is missing Yellow 5, Red 40, or Blue 1. Technically, these ingredients are generally recognized as safe, also known as GRAS, according to the FDA. Still, some research connects artificial colors in foods and drinks with allergic reactions and possible concerns around behavior, cognition in kids, and autoimmune conditions.
So where does this leave us with Crystal Light, nutrition, and hydration? For me, it’s a hard pass. I don’t see anything in here that supports my idea of a nourishing drink choice. And I know water can feel boring sometimes. So could someone have Crystal Light occasionally? Sure! As I always say, you do you. Having these ingredients in small amounts once in a while may not create an issue for many people. I would also say it may not be adding much nutritional value either.
If you get bored with plain water, like I do, I’m a big fan of flavoring it yourself. I love adding berries, citrus fruits, or cucumbers. Pro tip: frozen berries work like ice cubes in your water while adding flavor.
Some of my favorite combinations are cucumbers with fresh mint, oranges and lemons, cucumber and lime, or lemon and lime. The longer you let them sit in the water, the more flavor you’ll get. You can also do this with sparkling water.
It’s summer, friends. Stay hydrated and find drink options that work for you, maybe with a little natural flavor from your own kitchen instead of a packet of Crystal Light.