While the distinctive flavor of licorice comes from the extract of the Glycyrrhiza glabra plant, modern licorice candy is far from its herbal origin. The sweetness is often supplemented or replaced by a high concentration of added sugars. Understanding the difference between the natural licorice root and the processed candy is the key to understanding its sugar content.
The Tale of Two Licorices: Root vs. Candy
The most significant distinction to make when asking about licorice and its sugar content is to separate the natural root from the confectionery that bears its name. The licorice root contains a compound called glycyrrhizin, which is up to 50 times sweeter than sucrose (table sugar). This natural sweetness is a powerful flavoring agent and is the reason why very little pure licorice extract is needed to create a strong flavor. However, most licorice candy on the market today uses a mix of ingredients that are heavily reliant on added sugars for bulk and sweetness.
Red licorice, for example, is a sugar-filled imposter. It typically does not contain any licorice root extract at all but instead derives its flavor from ingredients like anise oil and high fructose corn syrup. Therefore, red licorice is essentially just another type of sugary, artificially flavored candy.
A Breakdown of Licorice Candy Ingredients
To understand the source of sugar in licorice candy, it helps to look at a typical ingredient list. While the exact formulation varies by brand, the following are common sources of added sugars and carbohydrates:
- Sugar: Standard sucrose is a primary sweetener and bulking agent.
- Corn Syrup: A high-sugar syrup that adds sweetness and chewyness.
- Molasses: A by-product of sugar refining that adds a deep, rich flavor and color to black licorice.
- Enriched Wheat Flour: Used as a binding agent that adds to the carbohydrate count.
These added ingredients mean that even black licorice, which contains real licorice extract, is a high-sugar food. A 40-gram serving of a popular licorice candy can contain 17 grams of sugar, and an equivalent serving of another brand may have 12 grams.
Licorice vs. Other Candies: A Nutritional Comparison
Though licorice candy is high in added sugar, some brands may have a slightly lower sugar content per serving compared to other popular treats. For example, some black licorice brands have been shown to contain less sugar than chocolates or gummy bears on a per-100-gram basis. However, this is not a universal rule and depends on the specific product. A mindful diet requires paying attention to all sources of added sugars.
| Feature | Black Licorice Candy | Red Licorice Candy | Milk Chocolate Bar | Gummy Bears |
|---|---|---|---|---|
| Real Licorice Extract? | Typically, yes | No, uses anise oil | No | No |
| Primary Sweeteners | Sugar, Corn Syrup, Molasses | Sugar, Corn Syrup | Sugar | Sugar, Corn Syrup |
| Sugar Content (Example/100g) | Varies greatly, e.g., 33g | High, e.g., 44g | High, e.g., 38g | High, e.g., 39g |
| Primary Health Concerns | Added sugar, high blood pressure (from excess glycyrrhizin) | High added sugar, dental health | High fat, added sugar | High added sugar |
The Health Implications Beyond Sugar
While the sugar content is a primary nutritional concern, it is not the only one related to licorice. The glycyrrhizin found in licorice root, while naturally sweet, can have potent effects on the body. Excessive consumption of licorice extract can lead to an accumulation of glycyrrhizin in the body, which can increase blood pressure and cause a potassium deficiency. For this reason, those with hypertension, heart disease, or kidney problems should be cautious about their intake of products with real licorice extract. If you are concerned about your intake, you can seek out products made with deglycyrrhizinated licorice (DGL), which removes this active compound.
Navigating Your Licorice Choices
If you are a licorice enthusiast looking to reduce your sugar intake, you have several options:
- Choose a reputable sugar-free brand: Many companies now produce licorice sweetened with natural or artificial sweeteners like maltitol or stevia. Always check the ingredients list for the specific sweetener and consider potential digestive effects.
- Prioritize real licorice extract: While still high in sugar, products with real licorice extract may offer some mild medicinal properties, such as antioxidant and anti-inflammatory effects. However, consume in moderation due to the glycyrrhizin content.
- Limit your portion sizes: As with any high-sugar treat, moderation is key. A single serving of licorice candy is far less impactful than eating an entire bag.
Conclusion
So, is licorice full of sugar? Yes, licorice candy is generally high in added sugar, with most of its sweetness derived from corn syrup, molasses, and other caloric sweeteners rather than the natural glycyrrhizin of the licorice root. Red licorice, in particular, is essentially a sugary confection with no real licorice. While some brands may have comparatively lower sugar levels than other candies, it remains a treat that should be consumed in moderation as part of a balanced diet. Being an informed consumer and checking product labels is the best way to manage your sugar intake while enjoying your favorite candy.
For more detailed information on the benefits and precautions of licorice root, you can visit Healthline's guide.(https://www.healthline.com/nutrition/licorice-root)
