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IS LA CROIX HEALTHY? — NUTRITIONISTS HAVE THE ANSWER

Is La Croix bad for you? Sparkling waters have faced some controversy, but they
don't deserve all the shade. Here's what to know.

By
Toby Amidor, R.D.
Toby Amidor, R.D.
Toby Amidor, M.S., R.D., C.D.N., F.A.N.D. is a cookbook author, spokesperson,
speaker, and recipe developer with more than 20 years of experience. Her work
has appeared in FoodNetwork.com, EatingWell.com, Today's Dietitian Magazine, and
more. She has appeared on TV shows including The Dr. Oz Show, San Antonio Live,
and more.
Shape's editorial guidelines
and Carolyn Brown, M.S., R.D.
Updated on June 3, 2022
 * 
 * 
 * 
 * 

The seltzer boom is here. It's happened. Sales of sparkling waters and seltzers
(including alcoholic ones) have skyrocketed since 2018 and show no signs of
slowing. But if you find yourself downing case after case of your favorite La
Croix — only to have a friend doubt the healthfulness of your beverage — you
might be wondering: Wait, is La Croix bad for you? Here's a look at the science,
and what's really in your La Croix.





LA CROIX VS. SUGAR-SWEETENED BEVERAGES

Let's get one thing clear: La Croix is absolutely healthier than soda or
sugar-sweetened beverages such as iced tea and lemonade. In fact, the Scientific
Report of the 2020 Dietary Guidelines Advisory Committee published in July 2020
found that nearly 70 percent of added sugars come from five food categories —
one of those being, yep, sweetened beverages. The committee recommended reducing
the amount of added sugars in the diet from the current recommendation of 10
percent of total calories down to 6 percent of total calories. (For example,
reducing 200 calories to 120 calories in a 2,000-calorie diet.)



There are no sugars, sweeteners, or artificial ingredients contained in La Croix
beverages, according to the brand's website. As such, it is a zero-sugar
beverage, so it's a tasty choice if you want to swap out your soda or other
sugar-sweetened beverage for a La Croix to cut back on added sugar. (The same
can be said for any sparkling water or seltzer that doesn't have any kind of
added sweetener.) So, if you're wondering whether La Croix is bad for you, but
you're choosing between that and soda or juice, you should def choose the
sparkling water.



Not to mention, La Croix and other sparkling waters totally count toward your
hydration for the day — and staying hydrated is one of the simplest healthy
things you can do for yourself, according to Taylor C. Wallace, Ph.D., CEO at
Think Healthy Group, certified food scientist, and professor in the department
of nutrition and food studies at George Mason University. In fact, a 2015 study
published in the American Journal of Clinical Nutrition found that both
sparkling and still water offered approximately the same hydration benefit.




LA CROIX'S NATURAL FLAVORING

The ingredients listed on the La Croix can read: "only carbonated water,
naturally essenced (non-GMO)." The La Croix website further explains that the
natural flavors are derived from natural essence oils extracted from the fruit
named in each of the La Croix varieties. In other words, the "natural flavors"
added come from the natural oils in tangerines, apricots, mango, or whichever
fruit is named on the can.



That said, there's no way to know for certain exactly what's being used to
create each flavor of La Croix since the full ingredients aren't disclosed. The
term "natural flavor" or "natural flavoring" is defined as a product that
"contains the flavoring constituents derived from a spice, fruit or fruit juice,
vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or
similar plant material, meat, seafood, poultry, eggs, dairy products, or
fermentation products thereof, whose significant function in food is flavoring
rather than nutritional," according to the Food and Drug Administration (FDA).
So, there are a lot of possibilities in what could be used to flavor the drinks.



Some folks may be concerned that the intense flavors in La Croix can make you
crave the product and expect flavor of a similar magnitude every time you grab a
drink — meaning, after drinking tons of those Pamplemousse-flavored sparkling
waters, it might seem that normal water just won't cut it anymore. That's a
valid concern. However, "there is no scientific evidence whatsoever to suggest
that natural or artificial flavors make you crave more, like when your sugar
rush subsides," according to Wallace. If you do find yourself becoming
increasingly dissatisfied with the natural flavors of fresh fruit or regular
water, it might be worth looking at your consumption of flavored beverages such
as La Croix and reevaluating your hydration habits.




WHAT ABOUT THE CARBONATION?

Some research suggests that carbonated beverages may cause tooth enamel to wear
away. However, sparkling water is generally fine for your teeth, according to
the American Dental Association (ADA). One study that looked at the effect of
regular water and sparkling water on tooth enamel found that both had the same
effect, according to the ADA.



Some background: Dental erosion is can happen in acidic (lower pH) environments.
It's true that carbonated water is slightly more acidic than regular water, but
it has a higher (read: safer) pH than most sugary drinks. In a 2016 report on
the pH of beverages in the U.S., the ADA reported that bottled waters and one
municipal water source had pH levels between 5 and 7, and Perrier carbonated
mineral water had a pH of 5.25 — all labeled as minimally erosive to enamel (La
Croix was not specifically tested). That's compared to sodas and juices, many of
which presented pH levels between 2 and 3 — much more acidic than even
carbonated water — and are labeled as erosive or extremely erosive. (See: Your
Apple Cider Vinegar Habit May Be Ruining Your Teeth)



That said, if the sparkling water is citrus-flavored, then it can have higher
acidity levels and increase the risk of damage to your enamel. Even so, it's
"far better for your teeth than sugary drinks," maintains the ADA. If you do
plan to enjoy a citrus-flavored sparkling beverage, though, do so in one sitting
or with meals so you aren't sipping it throughout the day and exposing teeth
over and over again to the slightly higher levels of acid it contains, suggests
the ADA.




HOW ABOUT BPA?

BPA (bisphenol-A) is a synthetic compound found in many plastics, such as in
water bottles and food containers and in the lining of cans. BPA-based plastics
are used to line food and drink cans to protect against metal contamination, but
these endocrine disruptors bring on a host of health problems of their own —
especially since some studies show that BPA can seep from packaging into food
and drinks. BPA is thought to be similar to estrogen and may have the ability to
disrupt the function of other hormones in the body, and possibly negatively
impact the brain.



That being said, the research on the dangers of BPA is mixed. In November 2014,
the FDA conducted a safety assessment of BPA and stated that the levels
currently occurring in food and canned beverages are perfectly safe. Whereas the
state of California, for example, includes BPA in its Proposition 65 list of
toxic chemicals that are "known to cause cancer or birth defects or other
reproductive harm."



The good news: You likely don't need to worry about BPA in your La Croix
anymore. According to the brand's website, as of April 2019, all beverages are
produced in cans without BPA liners. If you're drinking other brands of seltzers
or sparkling waters, it might be worth double-checking the status of the brand's
cans (or opting for glass) if you're concerned about BPA.




THE BOTTOM LINE

So, is La Croix bad for you? It can definitely be part of your healthy eating
plan, and when compared to other beverages, comes out pretty clean. But in terms
of how much La Croix is too much? It's not a black and white answer of bad or
good — you should be looking at the totality of your diet and drink habit as a
whole. But if you're choosing between it and a soda or sugary beverage, you
should definitely go for the La Croix.

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