Is licorice root candy healthy or bad for you? The answer depends on the specific product consumed. While licorice root has a long history of traditional medicinal uses, many confections marketed as “licorice” are primarily sugar-based candies. Understanding the differences between the natural plant extract and commercial sweets is important for evaluating their potential health effects.
Distinguishing Licorice Root from Candy
Licorice root, derived from the plant Glycyrrhiza glabra, is a natural ingredient known for its sweet taste, which comes from the compound glycyrrhizin. This compound can be over 50 times sweeter than sucrose. It has been used for centuries as a sweetener and flavoring.
In contrast, “licorice candy” is a confection that often contains varying amounts of licorice root extract. Many candies sold as “licorice,” particularly red licorice, contain no actual licorice root extract at all. These products instead rely on other flavorings, such as anise oil or artificial fruit flavors. Even black licorice candy varies widely in its true licorice root content; some formulations use anise extract as the primary flavor without glycyrrhizin.
Health Aspects of Licorice Root
Licorice root contains beneficial plant compounds like glycyrrhizin, triterpenes, flavonoids, and saponins, which offer antioxidant, anti-inflammatory, and antimicrobial properties. Historically, it has been used in traditional medicine for various conditions.
Its applications include:
Supporting digestive health, such as relieving acid reflux and aiding stomach ulcers.
Soothing sore throats and other upper respiratory issues.
Potential benefits for skin conditions like eczema.
Protective effects against certain bacteria and viruses.
Despite its potential benefits, glycyrrhizin in licorice root can lead to adverse effects when consumed in large amounts or over extended periods. Glycyrrhizin can impact electrolyte balance by causing the body to retain sodium and lose potassium. This imbalance can result in elevated blood pressure (hypertension).
Low potassium levels (hypokalemia) can also occur, leading to muscle weakness, fatigue, and irregular heart rhythms. Fluid retention (edema) is another possible consequence. An upper limit of 100 milligrams of glycyrrhizin per day is recommended to mitigate these risks.
Health Considerations of Licorice Candy
The health implications of licorice candy are primarily linked to its nutritional composition, which often differs significantly from licorice root. Many licorice candies are high in sugar, contributing calories without substantial nutrients. High sugar consumption can impact dental health and contribute to weight gain.
Beyond sugar, these confections frequently contain artificial colors and flavors to achieve their desired appearance and taste. The actual amount of licorice root extract, and thus glycyrrhizin, in commercial licorice candy can vary widely. For many popular licorice candies, particularly red varieties, the absence of licorice root means the primary health concerns are those associated with any sugary confection.
Even black licorice candy, which typically contains some licorice extract, may still have high sugar content and other additives. The concentration of glycyrrhizin in these candies determines the extent to which they might confer the properties of licorice root or pose its associated risks. Therefore, while some black licorice candies might contain beneficial compounds from the root, their overall profile often aligns more with general candy consumption.
When to Exercise Caution
Individuals with certain pre-existing health conditions should approach licorice products with caution. Those with high blood pressure, heart conditions, or kidney disease are particularly susceptible to the adverse effects of glycyrrhizin, such as elevated blood pressure and low potassium levels. Consumption of licorice can exacerbate these conditions.
Licorice can also interact with various medications, altering their effectiveness or increasing the risk of side effects. This includes diuretics, which can further deplete potassium levels when taken with licorice. It may also interfere with blood thinners like warfarin, potentially decreasing their effectiveness, and impact the action of corticosteroids and digoxin.
Pregnant or nursing individuals are advised to avoid licorice root and products containing it due to potential risks. For adults over 40, consuming more than 2 ounces (approximately 57 grams) of black licorice daily for at least two weeks could lead to irregular heart rhythms. Checking ingredient labels for actual licorice root content and sugar levels is advisable for everyone, and moderation is key when consuming any licorice product.