The High Sugar Content in Licorice Allsorts
Commercial licorice allsorts are primarily a sugar-based candy, not a health food. A 100-gram serving of these sweets can contain over 60 grams of sugar, an excessive amount for anyone, particularly those managing diabetes. The rapid digestion of this simple carbohydrate causes a swift and significant spike in blood glucose levels, a situation that diabetics must prevent to avoid serious health complications. Consistent high blood sugar can lead to long-term issues affecting the kidneys, nerves, and cardiovascular system. This sweetening is derived from ingredients like sugar, glucose syrup, and molasses, offering no nutritional benefit and posing a direct threat to glycemic control.
The Hidden Dangers of Glycyrrhizin
Beyond the obvious sugar content, the licorice extract used for flavoring contains a compound called glycyrrhizin. While some studies explore the potential antidiabetic properties of licorice root extracts in therapeutic, purified forms, this is not the case for candy. Consuming large amounts of glycyrrhizin from regular licorice, including allsorts, can lead to serious health issues, especially for those over 40 or with pre-existing conditions.
Potential side effects of excessive glycyrrhizin include:
- Raised Blood Pressure: Glycyrrhizin can affect the body's potassium and sodium balance, leading to fluid retention and hypertension. This is a major concern for diabetics who are already at a higher risk for cardiovascular disease.
- Low Potassium Levels (Hypokalemia): The imbalance of electrolytes can cause dangerously low potassium levels, which in rare cases can lead to irregular heartbeats, congestive heart failure, and cardiac arrest.
- Kidney Failure: Sustained high blood pressure and other side effects can place a significant strain on the kidneys.
It is critical to distinguish between the small, diluted amount of licorice extract in a candy and the concentrated, deglycyrrhizinated forms used in some supplements, which are designed to avoid these risks.
Licorice Root vs. Licorice Allsorts: A Critical Distinction
It's important to understand that the health research on licorice root and its effects on diabetes is completely separate from consuming licorice candy. Researchers have identified antidiabetic compounds like amorfrutins and flavonoids in pure licorice root extracts, which have shown promising effects on blood sugar regulation in animal studies.
How Real Licorice Root Differs
- Candy is not medicine: The concentration of beneficial compounds in candy is far too low to provide any therapeutic effect, and is overshadowed by the high sugar content.
- Dose is key: Therapeutic studies use concentrated, measured doses of specific compounds, not the unregulated, sugar-filled version in confectionery. A diabetic should never use candy to self-medicate based on misleading headlines about licorice root. The American Diabetes Association has noted the presence of antidiabetic properties in the root, but this does not endorse the consumption of candy for treatment.
- Risk vs. Reward: For candy, the high sugar and potential glycyrrhizin risks far outweigh any negligible benefit. With pure licorice root extract, especially deglycyrrhizinated (DGL), the therapeutic benefits can be explored under medical supervision and without the glycyrrhizin side effects.
Healthier Candy Alternatives for Diabetics
For those with diabetes who crave a sweet treat, several safer alternatives exist that won't compromise blood sugar control. The key is to look for options sweetened with low-glycemic or sugar-free alternatives.
- Sugar-free candy: Products made with sugar alcohols like erythritol or xylitol can offer sweetness with minimal impact on blood glucose. It's important to consume these in moderation, as excessive amounts can cause digestive issues.
- Natural, low-glycemic sweeteners: Stevia and monk fruit extract are natural sweeteners with zero calories and no effect on blood sugar, making them ideal for creating diabetic-friendly desserts or finding pre-made sweets.
- Fiber-rich fruit: A small portion of fruit like berries or apples can satisfy a sweet craving while providing beneficial fiber and nutrients that help regulate sugar absorption.
- Dark chocolate: In moderation, dark chocolate (over 70% cocoa) is a treat with a much lower sugar content than milk chocolate, and it contains healthy antioxidants.
Comparing Licorice Allsorts with Diabetic-Friendly Treats
| Feature | Licorice Allsorts | Sugar-Free Candy (e.g., sweetened with erythritol) | Natural Sweetener-Based Treats (e.g., with stevia) |
|---|---|---|---|
| Primary Sweetener | High amounts of sugar, glucose syrup, molasses. | Sugar alcohols (e.g., erythritol, xylitol). | Natural, no-calorie sweeteners (e.g., stevia, monk fruit). |
| Glycemic Impact | Very high; causes rapid blood sugar spike. | Minimal; breaks down slowly, helping control blood sugar. | Minimal to zero; no impact on blood glucose levels. |
| Calorie Content | High (over 350kcal/100g). | Lower than regular sugar-based candy. | Very low or zero, depending on other ingredients. |
| Key Ingredient Risks | High sugar and potential glycyrrhizin-related side effects. | Excessive intake can cause digestive upset. | Minimal risks when consumed in moderation. |
| Overall Diabetic Suitability | Unsuitable due to extreme sugar content and risks. | Can be a safe option in moderation. | Excellent option when other ingredients are also healthy. |
Conclusion: A Clear Verdict on Licorice Allsorts
For a diabetic, the verdict on licorice allsorts is clear and simple: they should be avoided. The exceptionally high sugar concentration is a direct risk to blood glucose management, while the presence of glycyrrhizin presents additional health concerns, especially for those with existing conditions like hypertension. While scientific research on licorice root extract shows promise for its antidiabetic properties, this evidence pertains to therapeutic use of specific, concentrated compounds, not a sugar-loaded candy. The responsible approach is to focus on healthier sweet alternatives, prioritize balanced nutrition, and always consult a healthcare professional for personalized dietary advice. Opting for treats made with sugar alcohols, natural sweeteners, or incorporating whole foods like fruit can satisfy cravings without the inherent risks of licorice allsorts.
What to Watch Out For
When choosing diabetic-friendly alternatives, always read the nutrition label carefully. Be mindful of serving sizes and the total carbohydrate count. Even sugar-free products can contain other carbs that may affect blood sugar. Sugar alcohols, while generally safer, can have a laxative effect if overconsumed. A balanced diet rich in fiber, protein, and healthy fats is the best strategy for managing diabetes effectively. A great resource for diabetic-friendly recipes can be found here: Healthy eating with diabetes - South Tees Hospitals NHS Foundation Trust.
Summary of Key Takeaways
- High Sugar Content: Licorice allsorts contain an extremely high concentration of sugar, which is detrimental to blood sugar management for diabetics.
- Glycyrrhizin Risks: The licorice extract contains glycyrrhizin, which can cause high blood pressure, low potassium, and other cardiovascular issues in large amounts.
- Candy is not Medicine: Any potential antidiabetic benefits of pure licorice root extracts are not present in candy, where the therapeutic dose is too low and masked by sugar.
- Choose Safer Alternatives: Opt for sweets made with sugar alcohols, natural non-caloric sweeteners like stevia, or natural fruits to satisfy a sweet tooth.
- Read Labels Carefully: Always check nutritional information and be aware of ingredients, portion sizes, and potential side effects of sugar alternatives.
- Prioritize Whole Foods: A balanced diet focusing on whole, natural foods is the most effective way to manage diabetes long-term.
- Consult a Professional: Always seek advice from a healthcare provider or registered dietitian for a dietary plan tailored to your specific needs.
