Crystal Gentle is a model of drinks that are available in quite a lot of flavors. The drinks have little or no energy and comprise zero sugar and fats.
Whereas it could prevent from added sugar, Crystal Gentle doesn’t comprise essential vitamins. Right here, we have a look at the professionals, the cons, and obtainable info regarding Crystal Gentle and your well being.
Components and Vitamin
There are various kinds of Crystal Gentle, however the fundamental components are citric acid, potassium citrate, maltodextrin, calcium phosphate, and acesulfame potassium, as listed by the U.S. Meals and Drug Administration’s (FDA) FoodData Central. Some kinds of Crystal Gentle even have small quantities of pure and synthetic flavors, soy lecithin, and synthetic colour.
Right here’s a short clarification of every of the principle components:
- Citric acid: a naturally occurring substance used as a preservative and as a bitter flavoring agent, in keeping with Chemical Security Information
- Potassium citrate: a type of the mineral potassium used as a preservative, per the FDA
- Acacia gum: an ingredient used as a thickening and stabilizing agent, in keeping with the Worldwide Meals Components Council
- Potassium sorbate: a preservative, per the U.S. Division of Agriculture (USDA)
- Sucralose: a synthetic sweetener
- Aspartame: a synthetic sweetener
All of those components are accredited to be used in meals and drinks by the FDA, and all are thought-about “typically acknowledged as secure,” or GRAS.
The vitamins in Crystal Gentle differ based mostly on which sort you’re ingesting. However typically, in keeping with the FDA, a ½ packet of the beverage incorporates:
- Energy: 5
- Complete fats: 0 grams (g)
- Ldl cholesterol: 0 milligrams (mg)
- Sodium: 35 mg
- Complete carbs: 0 g
- Dietary fiber: 0 g
- Sugar: 0 g
- Protein: 0 g
A meals or drink could be thought-about nutritious when it gives vitamins that assist your well-being. That being stated, Crystal Gentle might not be essentially the most nutritious drink selection — however if you happen to’re utilizing it to exchange different calorie- and sugar-rich drinks, it could be a greater choice in your well being.
Crystal Gentle and Weight Administration
For each 8-ounce (oz) glass of a Crystal Gentle drink from the basic line, you get about 5 energy and no sugar, in keeping with FoodData Central. That makes Crystal Gentle a great different to sodas and different drinks excessive in energy and sugar.
Changing sodas, juices, and different high-calorie and sugar-laden drinks with Crystal Gentle might on this occasion allow you to shed weight since you’re taking in fewer energy.
Crystal Gentle may additionally allow you to keep hydrated. Crystal Gentle’s refreshing taste could make the method of ingesting water much more interesting for many individuals. This will help folks handle their weight as a result of thirst is commonly misconstrued as starvation, in keeping with the Cleveland Clinic.
With few energy and no sugar, Crystal Gentle appears like a perfect choice for weight reduction, however can its synthetic components make you acquire weight? By itself, Crystal Gentle in all probability gained’t make you acquire weight, says Lisa Younger, PhD, RDN, writer of Lastly Full, Lastly Slim and an adjunct professor at New York College.
However many individuals who drink food regimen drinks are likely to compensate for the “energy saved” with high-calorie meals. “Crystal Gentle can also be so candy that your palate could get used to the tremendous sweetness, inflicting you to crave candy meals,” Younger provides.
Is Crystal Gentle Secure to Drink, and Does It Have Any Facet Results?
There are two important components in Crystal Gentle which have sparked controversy: synthetic colours and synthetic sweeteners, corresponding to sucralose and aspartame. Though the FDA has declared each to be secure, there was fairly a little bit of analysis each for and in opposition to these components.
In case you’re trying to keep away from components, Crystal Gentle Pure is a model of Crystal Gentle with out synthetic sweeteners, flavors, or preservatives. Crystal Gentle Pure makes use of sugar, dried corn syrup, and stevia leaf extract as a substitute of aspartame. However that is nonetheless a processed beverage, so there are more healthy choices obtainable.
Synthetic Colours
Crystal Gentle has quite a lot of synthetic colours in its drink mixes, together with yellow 5, purple 40, and blue 1.
The FDA reviews that some folks could have allergic reactions to paint components corresponding to yellow 5, which might trigger itchiness and hives, though it’s uncommon.
Synthetic meals dyes have been related to allergic reactions; behavioral issues in kids, together with consideration deficit dysfunction (ADD) and a spotlight deficit hyperactivity dysfunction (ADHD); neurobehavioral problems; and autoimmune problems, in keeping with a research revealed in Might 2024 within the Worldwide Journal of Environmental Analysis and Public Well being, though extra analysis is required.
In 2025, the FDA inspired meals producers to section out the usage of petroleum-based meals dyes, which embrace the dyes utilized in Crystal Gentle, as a result of these well being considerations.
Synthetic Sweeteners
Theoretically, changing caloric sweeteners with synthetic sweeteners will help you soak up fewer energy with out having to surrender candy meals. However some specialists declare this may occasionally not work so completely.
Consuming (or consuming) synthetic sweeteners could make some folks suppose that it provides them extra room of their food regimen for high-calorie meals. This is able to cancel out any calorie discount and will result in a calorie surplus, says Harvard Well being Publishing.
The opposite concern is that synthetic sweeteners may alter the way in which folks style meals. The extreme sweetness of those components could make naturally candy meals, like fruit and sure greens, style much less candy compared. This could lead you to eat much less of those nutritious meals and attain for extra nutrient-deficient artificially flavored meals as a substitute.
It’s additionally price noting that synthetic sweeteners have been related to unwanted effects corresponding to complications and depressive signs, in keeping with research revealed in JAMA Community Open and Frontiers in Vitamin.
Does Crystal Gentle Have Facet Results?
Synthetic sweeteners and colours, like these present in Crystal Gentle, have been linked to allergic reactions or sensitivities, complications, and different signs. However as a result of extra analysis on these components must be accomplished, it will be a stretch to say that reasonable use of Crystal Gentle alone could cause these unwanted effects. If something, you may expertise a little bit of an aftertaste from the substitute sweeteners.
Particular Circumstances and Dietary Concerns
Whereas ingesting Crystal Gentle carefully is unlikely to trigger unwanted effects in a wholesome grownup, there are some concerns to take into consideration if in case you have underlying medical circumstances or are following sure diets.
Diabetes
Different sweeteners corresponding to aspartame don’t have an effect on your blood sugar, in keeping with the Mayo Clinic. Folks with diabetes can have most sugar substitutes, together with aspartame, sucralose, and stevia.
However sucralose in meals has been linked to decreased insulin sensitivity, per analysis revealed in September 2018 in Vitamins. Nonetheless, extra analysis is required to verify any sucralose-related unwanted effects.
“Any unwanted effects of sucralose are comparatively unknown,” says Cheryl Mussatto, RD, writer of The Nourished Mind. “Stevia [found in some Crystal Light products] has been proven to presumably decrease blood strain and decrease blood sugar ranges in folks with diabetes. Utilized in moderation — not more than 2 cups, or 16 ounces a day [of Crystal Light] — it ought to be effective.”
Phenylketonuria
Phenylketonuria is a situation attributable to having an excessive amount of of the amino acid phenylalanine within the physique, in keeping with the Mayo Clinic. You get phenylalanine from meals like fish, eggs, meat, and dairy merchandise. It additionally occurs to be one of many components in aspartame, which is an ingredient in Crystal Gentle.
As a result of folks with phenylketonuria aren’t capable of correctly digest phenylalanine, aspartame could be extremely poisonous for them.
Kidney Illness
“Crystal Gentle is taken into account to be an applicable beverage for these with kidney illness,” Mussatto says. “It’s a significantly better different than sodas or different drinks excessive in energy and sugar. When added to water, Crystal Gentle generally is a nice motivator for ingesting extra fluid. It tastes candy and gives important water for retaining the kidneys working extra easily all through the day.”
Dyskinesia, Sleep Issues, and Anxiousness Circumstances
The Mayo Clinic recommends limiting aspartame in your food regimen if in case you have:
- Tardive dyskinesia
- Sleep problems
- Anxiousness dysfunction or different psychological well being circumstances
- In case you take neuroleptics, that are drugs that comprise levodopa (corresponding to Sinemet or Rytary) or monoamine oxidase inhibitors
Being pregnant
Hydration is essential, particularly throughout being pregnant and breastfeeding, in keeping with the Mayo Clinic. Plain water is right, however you possibly can produce other drinks that comprise largely water, as long as they aren’t excessive in sugar.
Drinks like Crystal Gentle could match the invoice. They’re hydrating, haven’t any sugar, and comprise only a few energy.
Though analysis on the results of other sweeteners on being pregnant stays inconclusive, there have been some research that increase a purple flag. Some proof suggests a small attainable danger for preterm beginning and elevated toddler dimension, in keeping with a evaluate research in Public Well being Vitamin. Nevertheless, they’re nonetheless thought-about secure to devour in being pregnant.
Keto Food plan
Provided that Crystal gentle has no sugar, little to no carbs, and doesn’t increase blood sugar, it will appear becoming for a keto food regimen.
But some folks report getting complications on the keto food regimen, in keeping with the Mayo Clinic. As a result of complications might be a possible facet impact of synthetic sweeteners, it might not be one of the best thought to have Crystal Gentle if you happen to’re going keto. However you possibly can attempt it and see the way it impacts you.
Fasting
Some folks depend on food regimen sodas and different artificially sweetened drinks to make it by means of a quick. In spite of everything, these drinks have few energy and supply good taste.
Extra analysis is important to find out the results of synthetic sweeteners on fasting. The Cleveland Clinic recommends avoiding synthetic sweeteners whereas fasting.
Options to Crystal Gentle
There are many options to Crystal Gentle which might be free from synthetic sweeteners, flavors, coloring, and preservatives. In case you’re trying to substitute Crystal Gentle, hunt down merchandise that additionally present vitamins, corresponding to vitamin C, probiotics, and electrolyte minerals.
You can also make do-it-yourself flavored water by combining recent fruits corresponding to raspberries, peaches, lemons, pineapple, and oranges, and a few erythritol easy syrup in a glass or jug and stir. The end result: a zero-calorie, sweetened fruit drink with all-natural components.
Another good choices embrace:
- Kombucha
- Flavored water
- Coconut water
- Glowing water with a splash of lemon or lime
