The Key Distinction: Real Licorice vs. Candy
Before determining if eating liquorice candy is healthy, it's crucial to distinguish between products containing genuine licorice root extract and those merely flavored to taste like it. The licorice plant, Glycyrrhiza glabra, is native to parts of Europe and Asia, and its root has been used medicinally for thousands of years. The primary active compound in this root is glycyrrhizin, which provides the distinctive sweet flavor.
The Dangers of Glycyrrhizin
Glycyrrhizin is the key player in licorice's health risks. When consumed in large quantities over a period of time, it can cause a condition called pseudohyperaldosteronism, where the body mimics the effects of excess aldosterone. This happens because glycyrrhizin inhibits an enzyme that regulates the body's stress hormone, cortisol. The resulting hormonal imbalance leads to several adverse effects:
- Raised Blood Pressure: Glycyrrhizin causes the kidneys to retain sodium and water, increasing blood pressure.
- Low Potassium Levels: It also causes the body to excrete potassium, which can be dangerous.
- Heart Irregularities: Low potassium levels (hypokalemia) can lead to abnormal heart rhythms (arrhythmias), and in severe cases, cardiac arrest.
- Other Symptoms: Fluid retention (edema), muscle weakness, and fatigue are also possible.
Not All Licorice is Created Equal: Black vs. Red
Many popular candies marketed as "licorice," especially the red variety, do not contain any real licorice root extract. These products are typically flavored with anise oil, which has a similar taste but lacks the problematic compound, glycyrrhizin. This makes them generally less dangerous from a glycyrrhizin perspective, though they are still high in sugar and offer no health benefits. The risks primarily apply to genuine black licorice, herbal teas, and certain supplements. Consumers should always check the ingredients list to know what they are consuming.
Potential Benefits of Licorice Root (Not Candy)
While this article focuses on the candy, it's worth noting that licorice root itself does have some studied medicinal properties. However, these benefits are associated with carefully controlled medicinal extracts, not the sugary confectionery, and should be pursued only under a doctor's guidance.
Some potential benefits of licorice root include:
- Digestive Aid: Some research suggests licorice root extract may help soothe symptoms of indigestion, heartburn, and peptic ulcers.
- Anti-inflammatory Properties: The compounds in licorice root demonstrate anti-inflammatory effects and have been studied for skin conditions like eczema.
- Respiratory Relief: Licorice has been used traditionally and is being studied for potential benefits in managing coughs, sore throats, and asthma.
The Nutritional Reality of Licorice Candy
Even if a candy contains no genuine licorice, it's still candy. A typical serving of black licorice candy (around 30 grams) contains high amounts of sugar and calories, contributing to overall sugar intake. Overconsumption of sugar can lead to weight gain, dental cavities, and an increased risk of chronic diseases like diabetes and heart disease. For this reason, all candy should be consumed in moderation as part of a balanced diet.
How Much is Too Much?
Given the variability of glycyrrhizin in products, defining a precise safe amount is difficult. However, health organizations have provided guidelines and warnings:
- FDA Warning: For people aged 40 or older, eating 2 ounces (57 grams) or more of genuine black licorice daily for at least two weeks could cause irregular heart rhythm and warrant hospitalization.
- WHO Guideline: The World Health Organization suggests a cautious approach, recommending an intake of no more than 100 mg of glycyrrhizic acid per day for most healthy adults, which corresponds to about 60–70 grams of licorice sweets.
- Anses Recommendations: The French Agency for Food, Environmental and Occupational Health & Safety (Anses) recommends consuming liquorice only occasionally and in moderation, citing serious poisoning cases.
Table: Typical Licorice Candy vs. Genuine Licorice Root
| Feature | Typical Licorice Candy (e.g., Red) | Genuine Licorice Root (in some black licorice or supplements) |
|---|---|---|
| Active Compound | Anise oil (for flavoring) | Glycyrrhizin |
| Health Risks | Primarily related to high sugar content (weight gain, cavities) | Significant risks with excessive intake: high blood pressure, low potassium, heart issues, especially for at-risk groups |
| Health Benefits | Negligible | Potential anti-inflammatory, digestive, and respiratory benefits, but only from medicinal root extracts and with caution |
| Sugar Content | High | Can be sugar-free (in supplements) but candy versions are high in sugar |
Healthier Alternatives for Cravings
For those who enjoy the flavor of licorice but want to avoid the health risks, several alternatives are available:
- Anise-Flavored Products: Seek out candies, teas, or other foods flavored exclusively with anise oil, as they provide the taste without the glycyrrhizin.
- Deglycyrrhizinated Licorice (DGL): DGL supplements have had most of the glycyrrhizin removed and are often used for digestive health. Consult a doctor before use.
- Spices: Licorice root can be found in some spice blends or as a tea, but always check for the DGL version to be safe.
- Fennel: The flavor of fennel is often compared to licorice and anise. Try fennel tea or roasted fennel as a healthy alternative.
Conclusion
So, is eating liquorice candy healthy? For most people, consuming small, occasional amounts of licorice candy, particularly the non-black varieties, poses no significant risk beyond that of typical sugary treats. However, the key takeaway is that genuine black licorice, and its active compound glycyrrhizin, is not healthy when consumed in excess or regularly. Individuals with underlying health conditions such as high blood pressure, heart disease, or kidney problems, or those who are pregnant, should strictly avoid products containing real licorice root. Always practice moderation, read ingredient labels, and consider healthier alternatives to satisfy your sweet cravings.
For more information on the risks associated with glycyrrhizin, the FDA offers consumer updates and warnings: Black Licorice: Trick or Treat?
