Crystal Light: A Keto-Friendly Beverage Option?

Crystal Light is a popular brand of drink mix, with a range of refreshing and fruity flavours. It's low in calories and carbohydrates, making it an enticing option for those on the keto diet. However, it's important to note that Crystal Light contains artificial sweeteners such as aspartame, sucralose, and acesulfame potassium, which are not considered beneficial to health. These sweeteners may have negative effects on the healthy bacteria in your gut and could strengthen sugar cravings, potentially leading to weight gain. So, while Crystal Light may fit into your keto macros, it's not a healthy option for a ketogenic diet.

Crystal Light's nutritional value

Crystal Light is a zero-calorie powder meant to be mixed with water to give it a fruity flavour. It is marketed as a convenient way to add flavour to plain water and stay hydrated. The product has been available since the early 1980s and has since evolved to be offered in several varieties. The current product categories include Classics, Tea, With Caffeine, and Pure.

The basic ingredients in classic Crystal Light include citric acid, potassium citrate, sodium citrate, aspartame, magnesium oxide, and maltodextrin. Additionally, classic Crystal Light may comprise less than 2% natural flavourings, the artificial sweetener acesulfame potassium, the emulsifying agent soy lecithin, artificial colours, and the preservative butylated hydroxyanisole (BHA).

The nutritional composition of a standard 1/2-packet (2-gram) serving of Crystal Light is as follows:

• Total carbs: 0 grams
• Total sugar: 0 grams
• Calorie content: ranges from zero to 40 calories per packet

Most Crystal Light flavours contain 10 calories per serving. The calorie content can differ between varieties, with most packets containing two to eight servings.

While Crystal Light is technically keto-friendly due to its lack of carbohydrates, it is not considered a healthy option as it contains artificial ingredients that can be harmful to health. These include artificial colours, preservatives, and sweeteners such as aspartame, sucralose, and stevia. These ingredients have been linked to potential side effects such as headaches, dizziness, depression, fatigue, irritability, weight gain, rashes, anxiety, memory loss, joint pain, and possible loss of taste.

In conclusion, while Crystal Light can be a convenient way to add flavour to water and may fit within keto macros, it is not a healthy option due to its artificial ingredients. For hydration, plain water or naturally flavoured water with fresh berries, slices of fruit, or cucumber is recommended.

The drink's artificial ingredients

Crystal Light is a zero-calorie powder meant to be mixed with water to flavour it while keeping the drink low or zero calorie. The product has been available since the early 1980s and has since evolved to be offered in several varieties. The current product categories include Classics, Tea, With Caffeine, and Pure.

The basic ingredients in classic Crystal Light include citric acid, potassium citrate, sodium citrate, aspartame, magnesium oxide, maltodextrin, and less than 2% natural flavourings. It may also contain the artificial sweetener acesulfame potassium, the emulsifying agent soy lecithin, artificial colours, and the preservative butylated hydroxyanisole (BHA).

The Crystal Light Pure option uses sugar and natural colours and flavours instead of artificial ones. It contains sugar, citric acid, malic acid, maltodextrin, stevia leaf extract, sodium citrate, natural flavour, magnesium oxide, salt, and purple carrot and hibiscus flower extracts for colour.

The artificial colours and sweeteners used in most varieties of Crystal Light, including Yellow 5, Red 40, Blue 1, aspartame, sucralose, and stevia, have sparked some controversy among consumers. While the Food and Drug Administration (FDA) declares these ingredients generally recognised as safe, some health experts say there is not enough long-term evidence to comfortably say they are risk-free for everyone.

Health effects of aspartame

Aspartame is an artificial sweetener that is 200 times sweeter than sugar. It is commonly used in low-calorie, zero-calorie, and diet products. While aspartame is widely used and has been extensively tested, there are some concerns about its potential health effects. Here is some detailed information about the health effects of aspartame:

Weight Loss and Metabolism

The impact of aspartame on weight loss is debated. Some studies found that switching from sugar to aspartame led to weight loss, while others showed no effect or even weight gain. Research suggests that aspartame can slow down metabolism, which is directly related to weight gain. However, a 2020 Yale study found that aspartame only slowed metabolism when combined with carbohydrates or fats. More research is needed to fully understand this relationship.

Diabetes

The effects of aspartame on type 2 diabetes are not yet confirmed. While aspartame is low-glycemic and does not spike blood sugar like sugar, some studies indicate that it increases cortisol levels and alters digestive microbes, which may lead to weight gain and insulin resistance. These effects could negatively impact blood sugar control in individuals with type 2 diabetes.

Addiction

Some scientists believe that aspartame can be mildly addictive because it causes the brain to produce feel-good hormones like dopamine, leading to cravings and overconsumption.

Skin Problems

Consuming very large amounts of aspartame may cause contact dermatitis, an allergic reaction resulting in an itchy rash.

Early Menstruation

There is evidence that girls who regularly consume aspartame-sweetened beverages are more likely to start menstruating before the age of 11.

Kidney and Liver Damage

Long-term and excessive consumption of aspartame may harm the kidneys and liver. Studies suggest that aspartame can cause toxic liver disease.

Mood Swings and Depression

Aspartame has been linked to mood changes and irritability. Research has also associated aspartame with depression.

Cancer

The link between aspartame and cancer is a significant concern. The International Agency for Research on Cancer (IARC) and the World Health Organization (WHO) classify aspartame as "possibly carcinogenic to humans" (Group 2B) due to limited evidence of causing liver cancer in humans and animals. However, the FDA disagrees with this classification due to the low amount of evidence. While the link to cancer is uncertain, some studies show that higher aspartame consumption is associated with a higher risk of cancer.

Crystal Light's keto classification

Crystal Light is a powdered water flavouring sold in different sizes and flavours. It is marketed as a healthy, low-calorie drink.

Crystal Light is technically keto-approved because it is low in net carbs. However, it contains artificial sweeteners such as aspartame, sucralose, and acesulfame potassium, as well as other unhealthy ingredients such as sugar and maltodextrin. These ingredients can be damaging to your health and increase your risk of diseases, adverse reactions, and allergies. Therefore, Crystal Light is considered "dirty keto".

There are healthier keto-friendly alternatives to Crystal Light, such as Zevia organic teas, which are sweetened with stevia, and Steaz Unsweetened Lemon Iced Tea, which is made from organic and clean ingredients.

Alternative keto drinks

While water is the best drink for those on a keto diet, there are other options to consider.

If you're craving something sparkling, opt for a no-calorie seltzer or a La Croix. You could also try a low-carb, calorie-free tea, but remember to avoid adding sugar or sweeteners. Coffee is also a good option, especially if you add butter or ghee, and either coconut oil or MCT oil.

For something a little different, you could try bone broth, or a nut milk like almond or light coconut milk. Kombucha is another alternative, but it does contain sugar, so it's best enjoyed in moderation.

If you're looking for an alcoholic beverage, dry red and white wine, spirits, and some low-carb beers are all keto-friendly options.

Frequently asked questions