Is Crystal Light Harmful? Pros, Cons, and Answers

Is Crystal Light Harmful? Pros, Cons, and Answers

M Hasan    8:25 AM   

Understanding Crystal Light: Ingredients, Benefits, and Considerations

Crystal Light is a popular brand of beverages that come in a variety of flavors. These drinks are known for having little or no calories and containing zero sugar and fat. While it may help reduce added sugar intake, Crystal Light does not provide essential nutrients. This article explores the pros, cons, and facts related to Crystal Light and its impact on health.

Ingredients and Nutrition

Crystal Light comes in many varieties, but the basic ingredients typically include citric acid, potassium citrate, maltodextrin, calcium phosphate, and acesulfame potassium, as listed by the U.S. Food and Drug Administration (FDA). Some versions also contain small amounts of natural and artificial flavors, soy lecithin, and artificial color.

Here's a breakdown of the main ingredients:

• Citric acid: A naturally occurring substance used as a preservative and flavoring agent.
• Potassium citrate: A form of the mineral potassium used as a preservative.
• Acacia gum: Used as a thickening and stabilizing agent.
• Potassium sorbate: A preservative.
• Sucralose: An artificial sweetener.
• Aspartame: Another artificial sweetener.

All these ingredients are approved by the FDA and considered generally recognized as safe (GRAS).

The nutritional content of Crystal Light varies depending on the type you're drinking. According to the FDA, a packet of the beverage contains:

• Calories: 5
• Total fat: 0 grams
• Cholesterol: 0 milligrams
• Sodium: 35 mg
• Total carbs: 0 grams
• Dietary fiber: 0 grams
• Sugar: 0 grams
• Protein: 0 grams

While Crystal Light may not be the most nutritious choice, it can be a better option than calorie- and sugar-rich drinks if used as a replacement.

Crystal Light and Weight Management

Each 8-ounce glass of a Classic line Crystal Light drink has about 5 calories and no sugar, according to FoodData Central. This makes it a good alternative to sugary sodas and juices.

Replacing high-calorie and sugar-laden drinks with Crystal Light could aid weight loss by reducing overall calorie intake. The refreshing flavor of Crystal Light can also help with hydration, which may prevent misinterpreting thirst as hunger, as noted by the Cleveland Clinic.

However, while Crystal Light has few calories and no sugar, its artificial additives might affect weight management. Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, notes that while Crystal Light itself likely won't cause weight gain, people often compensate for saved calories by consuming more high-calorie foods. Additionally, the intense sweetness of artificial sweeteners might lead to cravings for sweet foods.

Is Crystal Light Safe to Drink, and Does It Have Any Side Effects?

Two main ingredients in Crystal Light have raised concerns: artificial colors and artificial sweeteners like sucralose and aspartame. Although the FDA considers them safe, there is ongoing research both supporting and questioning their use.

For those looking to avoid additives, Crystal Light Pure offers a version without artificial sweeteners, flavors, or preservatives. It uses sugar, dried corn syrup, and stevia leaf extract instead of aspartame. However, it's still a processed beverage, so healthier options are available.

Artificial Colors

Crystal Light contains artificial colors such as yellow 5, red 40, and blue 1. The FDA reports that some individuals may have allergic reactions to these additives, though this is rare. Studies suggest potential links between artificial food dyes and issues like behavioral problems in children and autoimmune disorders. In 2025, the FDA encouraged manufacturers to phase out petroleum-based dyes due to health concerns.

Artificial Sweeteners

Artificial sweeteners can help reduce calorie intake, but some experts warn they might lead to overeating high-calorie foods. They can also alter taste perception, making naturally sweet foods less appealing. Research has linked artificial sweeteners to side effects like headaches and depressive symptoms.

Special Conditions and Dietary Considerations

Crystal Light is generally safe for healthy adults in moderation, but certain conditions and diets require careful consideration.

Diabetes

Alternative sweeteners like aspartame do not affect blood sugar levels. However, sucralose has been linked to reduced insulin sensitivity, though more research is needed. Stevia, found in some products, may help lower blood pressure and blood sugar in people with diabetes.

Phenylketonuria

People with phenylketonuria cannot properly metabolize phenylalanine, an ingredient in aspartame. Therefore, aspartame can be harmful to them.

Kidney Disease

Crystal Light is a suitable alternative to sugary beverages for those with kidney disease. It can encourage fluid intake when mixed with water.

Dyskinesia, Sleep Disorders, and Anxiety Conditions

The Mayo Clinic recommends limiting aspartame if you have conditions like tardive dyskinesia, sleep disorders, or anxiety. Those taking certain medications should also be cautious.

Pregnancy

Hydration is crucial during pregnancy, and Crystal Light can be a hydrating, low-sugar option. However, some studies suggest a possible link to preterm birth or increased infant size, though it is still considered safe in moderation.

Keto Diet

Crystal Light has no sugar and few carbs, making it potentially suitable for a keto diet. However, some people report headaches from artificial sweeteners, so individual responses may vary.

Fasting

Some people use artificially sweetened drinks during fasting. However, the Cleveland Clinic advises avoiding artificial sweeteners during fasting due to limited research on their effects.

Alternatives to Crystal Light

There are many alternatives to Crystal Light that are free from artificial additives. Options like kombucha, flavored water, coconut water, and sparkling water with citrus can provide hydration and flavor without artificial ingredients. Making homemade flavored water with fresh fruits and natural sweeteners like erythritol is another great option.

Conclusion

Crystal Light can be a useful tool for reducing calorie and sugar intake, but it’s important to consider its ingredients and potential effects. For those seeking healthier alternatives, there are numerous options available that offer better nutrition and fewer additives. Always consult with healthcare professionals for personalized advice.

The Surprising Health Benefits of Cornstarch

The Surprising Health Benefits of Cornstarch

M Hasan    7:08 AM   

Cornstarch is a versatile ingredient that many people likely have in their pantry. It's commonly used to thicken soups, pie fillings, and other dishes, and it can help create a crisp crust when used in the batter for fried foods. While cornstarch enhances the flavor and texture of food, it is naturally gluten-free and can provide a quick source of glucose and calories for athletes, its overall health benefits are limited.

Below, you'll find more information about cornstarch, including potential benefits and drawbacks of this popular food additive.

What Is Cornstarch?

Starch is the most abundant carbohydrate in the human diet, according to research, accounting for over 50 percent of daily carbohydrate consumption and 70 to 80 percent of all calories consumed by humans worldwide, as noted in a review published in Foods. It is found naturally in plant cell walls and is particularly abundant in tubers like cassava and potatoes, as well as grains such as wheat, oats, barley, rice, and corn, according to the American Diabetes Association.

According to The Nutrition Source, each corn kernel has three main parts: the germ, bran, and endosperm. The bran is the hard outer shell, which is high in fiber. The germ is the lower part of the kernel, which can sprout into a new plant and is rich in fats. Most of the starch in corn is found in the endosperm, which makes up the interior layer of the kernel, according to Purdue University.

To make cornstarch, also known as maize starch, farmers first separate the bran, germ, and endosperm of corn kernels. Then, the starch from the endosperm is extracted through a process called wet milling, as described in a review article published in Food Technology & Biotechnology. Finally, the cornstarch is dried and packaged, making it a highly processed food.

In addition to being a common food additive, cornstarch has various commercial uses, according to the Corn Refiners Association. It can be found in products like batteries, baby powder, bioplastics, matches, and cosmetics. When mixed with water, cornstarch forms a non-Newtonian fluid called Oobleck, which behaves like a liquid when stirred but acts like a solid when force is applied, according to the Cornell Chronicle.

Health Benefits of Cornstarch

Most of the nutrition in corn is found in the bran and germ of the kernels. However, because cornstarch does not contain the germ and bran, it is nearly flavorless and lacks significant nutritional value.

One cup of commercial cornstarch contains 488 calories, according to the U.S. Department of Agriculture (USDA), but it has little to no fiber, protein, fat, or vitamins. This means its health benefits are minimal. It may help individuals who are underweight gain weight quickly, but it doesn't add much nutritional value to overall caloric intake.

According to the USDA, cornstarch is rich in carbohydrates, with about 117 grams per cup, which your body can use as quick fuel. However, without the protein, fat, or fiber to complement it, you're likely to burn through this energy more quickly than with whole grains.

One potential benefit is that cornstarch is naturally gluten-free, making it a possible substitute for wheat flour for people with celiac disease or gluten intolerance. However, oat flour is also gluten-free and offers more nutritional value. One cup of oat flour contains approximately 420 calories, 15.3 grams of protein, 9.48 grams of fat, and 6.76 grams of fiber, according to the USDA. It also contains more potassium, phosphorus, and magnesium than cornstarch.

Health Risks of Eating Cornstarch

Without sufficient amounts of fiber, protein, or fat to slow down the conversion of carbohydrates to blood glucose, consuming large amounts of cornstarch could cause a spike in blood sugar levels, according to the American Diabetes Association. Studies suggest that eating too much starch is associated with an increased risk of type 2 diabetes, while consuming fiber reduces that risk, as noted in a systematic review published in the World Journal of Diabetes.

Eating the whole unprocessed corn kernel, with the bran and germ intact, is likely more nutritious than eating its processed derivative, cornstarch. When eating whole corn, you still consume the starch inside the kernels, which your body needs for fuel, but you also get fiber, protein, vitamins, and minerals that help slow down the absorption of glucose and reduce the risk of vitamin deficiencies.

For example, according to the USDA, one medium ear of white corn contains:

• 77.4 calories
• 1.06 g of fat
• 17.1 g of carbs
• 2.9 g of protein
• 2.43 g of fiber
• 2.9 g of sugar
• 243 mg of potassium
• 80.1 mg of phosphorus

Benefits of Modified Cornstarch

There are three different ways to consume the starch in corn: as commercial cornstarch used for cooking and devoid of most nutrition; as cornstarch still inside the kernel and surrounded by the bran and germ of the corn; and as modified cornstarch. According to Beyond Celiac, modified cornstarch is altered chemically, physically, or enzymatically to improve certain properties, such as digestibility.

One type of modified cornstarch, high-amylose cornstarch, has been shown to have positive effects on health, according to a study published in the International Journal of Molecular Sciences. Research has also found that consuming high-amylose starch is associated with regulated blood sugar levels and insulin response.

Cornstarch is composed of two polymers: amylose and amylopectin, a major component of starch, according to the book Corn: Chemistry and Technology. In naturally produced cornstarch, amylopectin, which has a smaller molecular profile, is more abundant than amylose. In high-amylose cornstarch, this ratio is modified, and the concentration of amylose is increased to 40 to 70 percent.

Because amylose has a larger molecular profile than amylopectin, high-amylose cornstarch is more difficult to digest, according to an article published in the Journal of Functional Foods, making it more beneficial for gut health, blood sugar regulation, and overall well-being than unmodified commercial cornstarch. If you have type 2 diabetes and are looking to regulate your blood glucose, consult your doctor about whether high-amylose cornstarch is a suitable addition to your diet.

Topical Applications of Cornstarch

Cornstarch can also be used on the skin for certain medical conditions. For instance, applying talcum powder or cornstarch to your feet after washing them can help prevent foot infections if you have diabetes, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Cornstarch can also help keep moist areas of the body dry.

The National Cancer Institute also suggests applying cornstarch to the skin as a way to relieve pruritus (itchiness) caused by certain medical conditions affecting the liver, kidneys, thyroid, and blood, as well as cancer. These medical uses of cornstarch are another reason to keep this ingredient in your home.

Daily Yogurt Consumption: What Happens to Your Body

Daily Yogurt Consumption: What Happens to Your Body

M Hasan    11:00 AM   

The Daily Benefits of Eating Yogurt

Yogurt is a staple in many people’s diets, and for good reason. It’s packed with nutrients, such as protein and calcium, and research shows that regularly consuming it may benefit health in a number of ways, from improving bone density to supporting satiety and weight loss.

But what actually happens when you incorporate yogurt into your daily routine?

Here, we explore what the research says about the daily effects of eating yogurt.

You’ll Increase Your Protein Intake

Yogurt is a good source of protein, but some types are more protein-rich than others. For example, Greek yogurt contains about twice the amount of protein found in regular yogurt, making it a better option for people who want to boost their intake of this essential nutrient.

Higher-protein diets have been linked to several benefits, including weight loss, better blood sugar regulation, and improved bone density and body composition.

“Yogurt is a source of high-quality protein, and some yogurts can have as much as 18 grams of satiating protein per serving, making it a solid breakfast or snack choice,” said Amanda Sauceda, MS, RD, creator of The Mindful Gut.

You May Have a Healthier Gut Microbiome

Daily yogurt consumption boosts gut health by supplying probiotics that help balance your microbiome, according to Kimberley Rose-Francis, RDN, CDCES, LD.

Yogurt can be a good source of probiotics, which are live microorganisms that influence the bacteria and other microorganisms in your digestive tract. Probiotic-rich foods, like yogurt, support gut health by encouraging the growth of beneficial bacteria in the large intestine.

Studies show that regularly consuming yogurt can improve gut bacteria diversity, which is a sign of a healthy gut. If you’d like a probiotic-rich yogurt, it’s important to choose products made with live and active cultures, which means they contain significant levels of live and active probiotics. Yogurts with a Live & Active Cultures (LAC) seal contain at least 100 million cultures per gram of yogurt at the time of manufacture.

You’ll Increase Your Calcium Intake

“Yogurt delivers several bone-building nutrients all in one package,” said Sauceda. Yogurt provides phosphorus, protein, and calcium, all of which are necessary for bone health.

Yogurt is especially rich in calcium. A 7-ounce serving of low-fat, plain, unsweetened Greek yogurt contains 230 milligrams of calcium, which covers 18% of the Daily Value (DV). Calcium is a mineral that provides structure to the bones and teeth and is also required for essential processes like nerve and muscle function, hormone secretion, and blood vessel dilation.

You May Have Better Blood Sugar Levels

Yogurt is rich in protein and provides probiotics, both of which support blood sugar regulation. Protein slows digestion, slowing the rise in blood sugar that occurs after eating, encouraging more stable blood sugar levels. The probiotics found in some yogurts also promote blood sugar management by improving insulin sensitivity and encouraging the growth of beneficial bacteria, which can reduce blood sugar.

“Yogurt has recently been approved to carry a claim stating that consuming 2 cups per day may help lower the risk of developing type 2 diabetes,” said Rose-Francis. This is because research shows that regularly eating yogurt as part of a healthy diet may be an effective way to reduce your risk of developing type 2 diabetes. Studies also show that eating probiotic-rich yogurt may help reduce hemoglobin A1c (HbA1c), a long-term marker of blood sugar control.

You May Feel More Satiated and Lose Weight

Choosing higher-protein yogurts, like Greek yogurt and skyr, a creamy Icelandic yogurt, can help you feel fuller after eating, which can support weight loss. Protein slows digestion and stimulates the release of satiety hormones, such as glucagon-like peptide-1 and cholecystokinin, which help you feel satiated after eating. Choosing filling foods, like yogurt, is an effective way to encourage fat loss.

In fact, research shows that yogurt consumers are less likely to be overweight or obese than people who don’t eat yogurt.

You Could Improve Bone Density and Reduce Fracture Risk

“Yogurt is rich in nutrients, like protein and calcium, which are key to maintaining strong bones,” said Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian and certified diabetes educator.

Eating more yogurt could help support bone health by improving bone mineral density and reducing fracture risk. “Consuming foods rich in protein and calcium, like yogurt, is linked to higher bone mineral density, especially in areas like the hip, and it may also help lower the risk of hip fractures,” said Routhenstein.

A 2020 review of nine studies found that postmenopausal women who regularly ate yogurt had a lower risk of hip fractures compared to those who consumed little or no yogurt.

You May See Positive Changes in Heart Disease Risk Factors

Eating yogurt may help reduce the risk of cardiovascular events, such as heart attack and stroke, in people with high blood pressure. “The probiotics and nutrients, such as calcium, magnesium, and potassium, found in yogurt, work together to help regulate blood pressure and support heart function,” explained Routhenstein. “In large studies, people with high blood pressure who ate at least two servings of yogurt a week had a 17–21% lower risk of heart attack and stroke compared to those who ate less.”

You May Need to Watch Out for Added Sugars or Lactose Intolerance

Though yogurt can be a healthy choice, it’s important to watch out for added sugar. Many flavored yogurts can contain several teaspoons of added sugar per serving. Consuming too much added sugar isn’t good for health and can increase the risk of conditions like fatty liver and heart disease.

Additionally, though it’s much lower in lactose than other dairy products, like milk, the lactose in yogurt can trigger symptoms like bloating, gas, and diarrhea in sensitive people. If you’re lactose intolerant, Sauceda recommends choosing lactose-free yogurt. You can also opt for strained yogurts, like Greek yogurt or skyr, which have less lactose than unstrained yogurt.

The Bottom Line

Yogurt is a nutrient-rich dairy food that makes a satisfying choice for breakfast or a snack. Its impressive nutritional profile may help promote fullness, support bone and heart health, aid in blood sugar regulation, and boost your intake of important nutrients like protein and calcium.