Crystal Light and diet soda are often considered alternatives to sugar-sweetened beverages, offering low- or zero-calorie options for those looking to manage their weight or reduce their sugar intake. Both Crystal Light and diet soda have their own sets of ingredients and potential health effects, making it important to understand their differences and similarities. This article explores the health aspects of Crystal Light and diet soda, examining their ingredients, potential benefits, and possible risks.
What is Crystal Light?
Crystal Light is a powdered drink mix designed to be added to water, creating a fruity, low-calorie beverage. Available since the early 1980s, Crystal Light has evolved into various categories, including Classics, Tea, With Caffeine, and Pure. Most Crystal Light varieties contain artificial sweeteners, flavors, and colors, while the Pure line uses cane sugar, dried corn syrup, stevia, and natural colors.
Ingredients in Crystal Light
The basic ingredients in classic Crystal Light include:
- Citric acid: A natural compound used for sour flavor and as a preservative.
- Potassium citrate: A form of potassium that acts as a preservative.
- Sodium citrate: A flavor enhancer and preservative.
- Aspartame: An artificial sweetener.
- Magnesium oxide: A food additive used as a drying agent, for color retention, and to modify pH.
- Maltodextrin: A sweetening, thickening, and stabilizing agent.
Additionally, classic Crystal Light may contain less than 2% of natural flavorings, the artificial sweetener acesulfame potassium, the emulsifying agent soy lecithin, artificial colors, and the preservative butylated hydroxyanisole (BHA).
Nutritional Information
A standard 1/2-packet (2-gram) serving of Crystal Light has the following nutritional composition:
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- Calories: 5
- Protein: 0 grams
- Total fat: 0 grams
- Total carbs: 0 grams
- Total sugar: 0 grams
- Sodium: 35 mg
The calorie content of Crystal Light varieties ranges from zero to 40 calories per packet, with most packets containing multiple servings.
What is Diet Soda?
Diet soda is a carbonated beverage that uses artificial sweeteners instead of sugar to reduce its calorie content. Like Crystal Light, diet soda is marketed as a healthier alternative to regular soda, appealing to individuals looking to manage their weight or reduce their sugar intake.
Ingredients in Diet Soda
The ingredients in diet soda vary by brand and flavor, but typically include:
- Carbonated water
- Artificial sweeteners (e.g., aspartame, sucralose, acesulfame potassium)
- Artificial colors and flavors
- Acids (e.g., citric acid, phosphoric acid)
- Preservatives (e.g., potassium benzoate)
Nutritional Information
Diet soda generally contains very few calories and no sugar. A typical 12-ounce can of diet soda may have:
- Calories: 0-5
- Protein: 0 grams
- Total fat: 0 grams
- Total carbs: 0-1 gram
- Total sugar: 0 grams
- Sodium: Varies by brand
Artificial Sweeteners: A Point of Contention
Both Crystal Light and diet soda rely on artificial sweeteners to provide a sweet taste without the calories of sugar. These sweeteners have been a source of controversy due to potential health concerns.
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Aspartame
Aspartame is a low-calorie sweetener used in many diet products. The FDA has regulated aspartame since 1974 and approved it as a general-purpose sweetener in 1996. The acceptable daily intake for aspartame established by the FDA is 50 milligrams (mg) per kilogram (kg) of body weight per day.
However, some studies suggest that people with tardive dyskinesia should avoid aspartame, as it could amplify their symptoms. Aspartame is also not safe for people with phenylketonuria (PKU), a rare genetic disorder that causes phenylalanine to accumulate in the body.
In July 2023, the World Health Organization (WHO) reclassified aspartame as "possibly carcinogenic to humans" based on limited evidence. Despite this, the WHO still advises that 40 mg/kg of body weight is a safe amount of aspartame to consume per day. The FDA disagrees with the WHO's classification, citing research that found no link between low- and no-calorie sweeteners and increased cancer risk in humans.
Sucralose
Sucralose, also known as Splenda, is another artificial sweetener commonly used in diet beverages. It is made from sugar through a process that chemically replaces three hydrogen-oxygen groups with chlorine atoms. Some research indicates that sucralose may reduce insulin sensitivity and affect gut bacteria.
Stevia
Stevia is an herbal, zero-calorie sweetener derived from the stevia plant. Some experts warn that excess stevia use could trigger low blood sugar and blood pressure levels. Stevia should be used with caution among people with diabetes and those on blood pressure medication.
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Potential Side Effects of Artificial Sweeteners
Artificial sweeteners have been associated with side effects such as headaches and depressive symptoms. Some scientists suggest that more research is needed to confirm they don’t play a role in triggering type 2 diabetes.
Artificial Colors and Additives
Crystal Light and diet soda often contain artificial colors and other additives that have raised health concerns.
Artificial Colors
Crystal Light has a variety of artificial colors, including Yellow 5, Red 40, and Blue 1. The FDA reports that some people may have allergic reactions to color additives such as Yellow 5, which can cause itchiness and hives, although it is rare.
Artificial food dyes have been associated with allergic reactions, behavioral problems in children (including ADD and ADHD), neurobehavioral disorders, and autoimmune disorders. In 2025, the FDA encouraged food manufacturers to phase out the use of petroleum-based food dyes, which include the dyes used in Crystal Light, due to these health concerns.
Other Additives
Crystal Light contains additives like citric acid, potassium citrate, sodium citrate, magnesium oxide, and maltodextrin, which serve various purposes such as flavoring, preservation, and stabilization. While these additives are generally recognized as safe by the FDA, some individuals may be sensitive to them.
Crystal Light and Diet Soda: Potential Benefits
Despite the concerns surrounding artificial sweeteners and additives, Crystal Light and diet soda may offer some benefits compared to sugar-sweetened beverages.
Weight Management
Crystal Light and diet soda contain few to no calories and no sugar, making them potential alternatives to high-calorie, sugar-laden drinks like sodas and juices. Replacing these beverages with Crystal Light or diet soda could help reduce calorie intake and potentially aid in weight loss.
Hydration
Crystal Light’s refreshing flavor can make drinking water more appealing, helping individuals stay hydrated. Diet soda can also contribute to hydration, although water is still the best option.
Diabetes Management
Alternative sweeteners like aspartame don’t affect blood sugar levels, making Crystal Light and diet soda suitable for people with diabetes. However, some research suggests that sucralose may reduce insulin sensitivity, so moderation is key.
Potential Risks and Side Effects
While Crystal Light and diet soda may offer some benefits, it’s important to be aware of the potential risks and side effects associated with their ingredients.
Allergic Reactions and Sensitivities
Artificial colors and sweeteners found in Crystal Light and diet soda have been linked to allergic reactions or sensitivities in some individuals. Symptoms may include itchiness, hives, headaches, and other adverse reactions.
Behavioral Problems in Children
Some studies have associated artificial food dyes with behavioral problems in children, including ADD and ADHD. Parents of children with these conditions may want to limit their consumption of products containing artificial colors.
Potential Long-Term Health Effects
The long-term health effects of artificial sweeteners and additives are still being studied. Some research suggests potential links to neurotoxic effects, kidney cancer, breast cancer, and other health concerns. More research is needed to fully understand these potential risks.
Altered Taste Perception
The intense sweetness of artificial sweeteners can alter taste perception, making naturally sweet foods like fruits and vegetables taste less sweet in comparison. This can lead individuals to consume less of these nutritious foods and crave more artificially flavored foods instead.
Special Considerations
Certain individuals with underlying medical conditions or dietary considerations should take extra precautions when consuming Crystal Light and diet soda.
Phenylketonuria (PKU)
People with PKU should avoid products containing aspartame, including many varieties of Crystal Light and diet soda, as they cannot properly digest phenylalanine, an ingredient in aspartame.
Kidney Disease
Crystal Light may be an appropriate beverage for those with kidney disease, as it can help motivate fluid intake. However, it’s important to consult with a healthcare professional to determine the best beverage choices for individual needs.
Dyskinesia, Sleep Disorders, and Anxiety Conditions
The Mayo Clinic recommends limiting aspartame intake for individuals with tardive dyskinesia, sleep disorders, and anxiety conditions.
Pregnancy
While Crystal Light and diet soda may be hydrating options during pregnancy, some studies suggest a small possible risk for preterm birth and increased infant size associated with alternative sweeteners. Pregnant women should consult with their healthcare provider about safe consumption levels.
Keto Diet
While Crystal Light has no sugar, little to no carbs, and doesn’t raise blood sugar, some people report getting headaches on the keto diet. Because headaches could be a potential side effect of artificial sweeteners, it may not be the best idea to have Crystal Light if you’re going keto. But you can try it and see how it affects you.
Fasting
The Cleveland Clinic recommends avoiding artificial sweeteners while fasting, as more research is necessary to determine their effects on the fasting state.
Healthier Alternatives
If you’re looking to avoid artificial sweeteners, colors, and additives, there are plenty of healthier alternatives to Crystal Light and diet soda.
Water
Plain water is always the best option for hydration. It’s calorie-free, sugar-free, and doesn’t contain any artificial ingredients.
Naturally Flavored Water
You can make your own fruit-infused water by adding fresh fruits such as raspberries, peaches, lemons, pineapple, and oranges, and some erythritol simple syrup in a glass or jug and stir.
Sparkling Water
Try flavored carbonated sparkling water or seltzer water instead.
Unsweetened Tea
Unsweetened tea, whether hot or iced, is a healthy and flavorful beverage choice.
Crystal Light Pure
If you still want the convenience of a powdered drink mix, Crystal Light Pure is a version of Crystal Light without artificial sweeteners, flavors, or preservatives. Crystal Light Pure uses sugar, dried corn syrup, and stevia leaf extract instead of aspartame.