Is Licorice Better Than Sugar? A Deep Dive Into Health and Sweetness

December 29, 2025 •

3 min read

Licorice root contains glycyrrhizin, a compound up to 150 times sweeter than sucrose, but without the calories. The core question remains: Is licorice better than sugar for overall health, considering its potent compounds and potential risks?

Quick Summary

Examine the health benefits and risks of licorice root's natural sweetness against the empty calories and negative health impacts of table sugar.

Key Points

Glycyrrhizin Sweetness: Pure licorice root extract contains glycyrrhizin, a compound up to 150 times sweeter than sucrose, offering low-calorie, low-glycemic sweetness.
Medicinal Properties: Licorice root has been used for centuries to treat ailments like ulcers, indigestion, and respiratory issues due to its anti-inflammatory and antimicrobial compounds.
Serious Health Risks: Excessive consumption of glycyrrhizin can lead to dangerously high blood pressure, low potassium levels (hypokalemia), and heart rhythm problems.
Hidden Sugar: Most commercial licorice candies are loaded with sugar and often flavored with anise, not real licorice root, negating any health benefits.
Informed Use is Key: While pure licorice offers a healthier profile than sugar, safe consumption requires strict moderation or using deglycyrrhizinated licorice (DGL) to avoid side effects.
Sugar's Health Deficit: In contrast, table sugar provides only empty calories, contributes to weight gain, and increases the risk of chronic diseases and dental decay.

The Potent Sweetness of Licorice Root

Licorice plant ($Glycyrrhiza glabra$) has a long history of use for both its sweet taste and medicinal properties. The root contains glycyrrhizin, a compound up to 150 times sweeter than sucrose. This provides a strong sweetening effect without calories or the blood sugar spikes associated with sugar. Its concentrated sweetness means smaller amounts are needed compared to sucrose, making it an option for those managing blood sugar or reducing sugar intake. The root extract has also been used in traditional medicine for various ailments.

Sugar: The Ubiquitous Sweetener with Health Costs

Table sugar (sucrose) offers quick energy but has significant health drawbacks when consumed in excess. It causes rapid blood glucose increases and insulin responses, potentially leading to weight gain and increased risk of type 2 diabetes. Sucrose provides no nutritional value and contributes to dental decay. Health experts recommend reducing sugar intake due to these negative effects.

A Comparative Look: Licorice vs. Sugar

Here's a comparison of pure licorice root extract with table sugar:


Feature	Pure Licorice Root Extract (Glycyrrhizin)	Table Sugar (Sucrose)
Sweetness Level	Up to 150 times sweeter than sucrose	Standard reference for sweetness (1x)
Caloric Impact	Zero calories	High caloric density, contributes to weight gain
Glycemic Index	Very low impact on blood sugar	High glycemic index, causes rapid blood sugar spikes
Health Benefits	Anti-inflammatory, antioxidant, digestive aid	None; considered empty calories
Potential Risks	High blood pressure, hypokalemia with overuse	Weight gain, dental decay, diabetes risk
Long-Term Use	Requires monitoring; DGL is a safer option	Associated with chronic health issues with overuse

The Hidden Dangers: When Licorice Isn't a Sweet Deal

While beneficial, licorice is not without risks, primarily due to glycyrrhizin. Excessive consumption can lead to pseudohyperaldosteronism, causing:

Elevated blood pressure (hypertension)
Fluid retention (edema)
Low potassium levels (hypokalemia), potentially leading to abnormal heart rhythms
Muscle weakness

These risks are higher for individuals over 40 or those with heart conditions or high blood pressure. Many commercial "licorice" candies often rely on anise oil for flavor and contain high sugar content, negating potential health benefits. Deglycyrrhizinated licorice (DGL) is a safer option, retaining benefits with less risk.

The Medicinal Merits of Licorice

In moderation, licorice root offers therapeutic benefits:

Digestive Health: Can help heal stomach ulcers and soothe indigestion.
Respiratory Relief: Acts as an expectorant to help clear mucus.
Inflammation and Infection: Possesses anti-inflammatory and antimicrobial properties.
Anti-Diabetic Potential: Early research suggests possible improvement in insulin sensitivity, but more human studies are needed.

The Verdict: Is Licorice Better Than Sugar?

Comparing licorice and sugar is complex. Pure licorice, especially DGL, offers potential health benefits and a low-calorie sweetness profile that sugar lacks. Its medicinal history and research support its advantages over empty-calorie sugar.

However, the risks of excessive glycyrrhizin intake are significant, particularly for those with high blood pressure or heart issues. Sugar, while unhealthy in excess, doesn't carry the specific toxic risks of glycyrrhizin overdose. The choice requires balancing benefits and risks. Always consult a healthcare provider before using licorice root regularly.

Conclusion

Pure licorice extract is a more complex and potentially healthier alternative to table sugar, offering medicinal value. Its potent sweetness and low glycemic impact are beneficial for managing sugar intake. However, the risk of serious health issues from excessive glycyrrhizin demands caution and moderation. DGL is a safer option for sustained use, and avoiding sugar-filled licorice candies is essential. While offering a superior sweetening profile, licorice requires an informed and cautious approach.

Authoritative Outbound Link

For more information on licorice root, visit the National Center for Complementary and Integrative Health (NCCIH): https://www.nccih.nih.gov/health/licorice-root.

Frequently Asked Questions

No, most commercial licorice candies contain little to no actual licorice root and are filled with large amounts of sugar and flavoring agents like anise oil. They offer none of the medicinal benefits and contribute to the same health problems as other sugary treats.

Yes, DGL is a processed form of licorice root that has had the glycyrrhizin removed. This makes it a much safer option for long-term use, as it retains many of the root's health benefits without the risk of high blood pressure or other side effects associated with glycyrrhizin.

Individuals with a history of high blood pressure, heart disease, kidney issues, or those on diuretics that affect potassium levels should avoid licorice root containing glycyrrhizin. Pregnant women are also advised against excessive consumption.

Some early studies suggest compounds in licorice root may have anti-diabetic properties by improving insulin sensitivity. However, this research is not conclusive, and diabetics should consult a doctor before using it, especially given the risks of high blood pressure.

Unlike stevia, which can have a bitter aftertaste, licorice provides a sweet taste with a lingering quality. However, stevia does not carry the same risks associated with glycyrrhizin, making it a safer choice for long-term, high-dose sweetening.

The safe amount varies by individual and product. Some health organizations recommend limiting daily intake of products containing glycyrrhizin. It is best to use it sparingly and not for extended periods without medical advice.

Licorice is an herb ($Glycyrrhiza glabra$) that contains glycyrrhizin, while anise is a different plant that contains anethole, a compound with a similar flavor profile. Many candies and products marketed as "licorice" are actually flavored with anise.