Decoding the Licorice Label
When we talk about “licorice,” we are often referring to two very different things: a candy confection and an herbal product. The distinction is critical when considering the question: is black licorice better for you than red? Most red licorice candies, especially those sold widely in the United States, are not real licorice at all. Instead, they are candy ropes or twists made primarily from sugar, flour, and fruity flavorings like strawberry, cherry, or raspberry. The black counterpart, however, typically derives its signature flavor from the extract of the licorice root (Glycyrrhiza glabra).
This single ingredient—licorice root extract—is the key difference, and it has significant health implications. While both varieties of candy are ultimately sugar-filled treats, black licorice introduces a unique compound called glycyrrhizin, which carries both potential benefits and serious risks.
Black Licorice: The Real Deal with Real Concerns
For centuries, licorice root has been used in traditional medicine for its anti-inflammatory, antioxidant, and anti-viral properties. Some studies suggest it may help with digestive issues, sore throats, and dental cavities. However, the active compound responsible for these effects, glycyrrhizin, can have potent adverse effects when consumed in large quantities.
The Dangers of Glycyrrhizin
Eating excessive amounts of black licorice, especially for prolonged periods, can lead to a condition called pseudoaldosteronism. This can result in dangerously low potassium levels (hypokalemia) and high blood pressure (hypertension). This imbalance can, in turn, trigger irregular heart rhythms (arrhythmia), which can lead to cardiac arrest. The U.S. Food and Drug Administration (FDA) has even warned that for people over 40, eating more than two ounces of black licorice a day for at least two weeks could be problematic.
Red Licorice: A Fruity Imposter with Standard Candy Risks
Since red licorice lacks the real licorice root extract, it also lacks the unique medicinal properties and the glycyrrhizin-related risks of its black cousin. However, this does not make it a healthy option. Red licorice is essentially a sugary candy and should be viewed as such. It offers no nutritional benefits and contributes to the same health problems as other sugary processed treats, including weight gain, dental decay, and an increased risk of chronic diseases like diabetes if consumed to excess.
“I would say black licorice with artificial flavor and red licorice are identically not dangerous,” said Dr. Newton-Cheh in an American Heart Association news report. “That doesn’t make them healthy; they still contain sugar, which can lead to obesity and other health problems if you consume too much.”
A Nutritional Showdown: Black vs. Red Licorice
To better understand the differences, here is a breakdown of what separates these two candies.
| Feature | Black Licorice (with licorice root) | Red Licorice (candy) |
|---|---|---|
| Key Flavoring | Licorice root extract, often with anise oil | Fruit flavorings (strawberry, cherry) |
| Contains Real Licorice Root? | Yes | No |
| Contains Glycyrrhizin? | Yes, in varying amounts | No |
| Glycyrrhizin Health Risks | Potential for high blood pressure, low potassium, arrhythmia with high consumption | None |
| Primary Health Risks | Glycyrrhizin toxicity; high sugar content | High sugar content, obesity, dental issues |
| Sugar Content | High | High |
A Quick Summary of Risks and Rewards
- Black licorice poses specific risks: The presence of glycyrrhizin means that large, frequent consumption can lead to serious cardiovascular problems.
- Red licorice is just candy: Lacking licorice root, it doesn't carry the unique glycyrrhizin risks but still contributes to general health issues associated with high sugar intake.
- Read the label: Not all black licorice contains real licorice root; some are flavored with anise oil, which mimics the taste without the glycyrrhizin.
- Consider DGL: Deglycyrrhizinated licorice (DGL) products have the glycyrrhizin removed, making them a safer option for those seeking the medicinal benefits without the cardiovascular risks.
- Both are not healthy: Neither black nor red licorice should be considered part of a healthy diet. Both are primarily sugar and should be consumed sparingly.
Who Should Avoid Black Licorice?
Because of the risks associated with glycyrrhizin, certain individuals should be particularly cautious or completely avoid consuming black licorice that contains real licorice root:
- Individuals with heart conditions: Those with existing heart or kidney disease are more sensitive to the effects of glycyrrhizin.
- People with high blood pressure: Glycyrrhizin can further elevate blood pressure.
- Older adults: The FDA specifically warns that individuals over 40 are more susceptible to complications from glycyrrhizin.
- Pregnant or nursing individuals: Consuming large amounts of oral licorice extract is considered unsafe during pregnancy and little is known about its effects during breastfeeding.
- Those on certain medications: Licorice can interact with various medications, including corticosteroids, blood pressure medications, and diuretics.
Navigating Licorice on a Diet
When it comes to fitting licorice into a balanced nutrition plan, the best approach is to treat both red and black varieties as occasional indulgences. The primary issue with both is their high sugar content. For those with a specific craving, moderation is the ultimate guideline. A small, infrequent serving of either is unlikely to cause harm, provided there are no underlying health conditions. Always check the ingredient list to understand exactly what you're consuming, especially with black licorice products. For a healthier, licorice-like flavor without the sugar or glycyrrhizin, consider using fennel seeds or exploring DGL alternatives.
Conclusion: Moderation is Key for Both
In the debate over whether is black licorice better for you than red, the answer is more nuanced than a simple yes or no. Nutritionally, both are sugary candies with little to offer and should be consumed in moderation. However, black licorice that contains real licorice root poses specific, potentially serious health risks due to the compound glycyrrhizin, particularly for at-risk individuals. Red licorice, by contrast, is a standard candy with high sugar content but none of the unique toxicity of its black counterpart. Ultimately, your best choice is to enjoy either variety sparingly, understanding the distinct risks and benefits associated with each.
For a deeper dive into the specific health warnings regarding glycyrrhizin, the Rutgers University article provides helpful information. Hidden Risks of Black Licorice | Rutgers University
