Both red and black licorice are widely recognized as candy, meaning they are high in sugar and calories and low in nutritional value. Therefore, neither can be considered a "healthy" food choice. However, a crucial distinction in their composition gives black licorice a potentially dangerous edge, particularly for certain individuals. While red licorice presents the typical health concerns associated with excessive sugar intake, black licorice contains an active compound that can cause serious side effects when consumed frequently or in large amounts.
The Unique Risks of Black Licorice
The most significant nutritional factor separating black licorice from its red counterpart is the presence of glycyrrhizic acid. This compound, which comes from the licorice root (Glycyrrhiza glabra) extract used to flavor the candy, is responsible for the signature strong, earthy taste. It is also the source of black licorice's unique health risks. For some brands, anise oil is used as a substitute, removing the glycyrrhizic acid risk, but products containing the real root extract are clearly labeled.
Glycyrrhizin: The Active Compound
When consumed in large quantities over a prolonged period, glycyrrhizic acid can lead to a condition called pseudohyperaldosteronism. This condition mimics the effects of high aldosterone levels, causing a dangerous imbalance of electrolytes, specifically a drop in potassium (hypokalemia) and a rise in sodium. The consequences can be severe:
- High Blood Pressure (Hypertension): The electrolyte imbalance can cause an increase in blood pressure.
- Irregular Heart Rhythm: Low potassium levels can cause abnormal heart rhythms (arrhythmias), which may require hospitalization.
- Cardiac Arrest: In extreme cases, and particularly in those with pre-existing heart or kidney conditions, excessive intake can lead to fatal complications.
- Swelling: Fluid retention caused by the sodium increase can lead to swelling (edema).
The FDA and medical experts advise caution, particularly for individuals over 40, recommending that consumption of more than two ounces a day for two weeks or more can lead to these problems. The danger is magnified for those with pre-existing heart disease, kidney disease, or high blood pressure.
Red Licorice: A Standard Candy
Unlike black licorice, the chewy, red fruit-flavored candy known as red licorice is not actually flavored with licorice root extract. Instead, it is made primarily from a base of wheat flour, sugar, and corn syrup, with artificial or natural fruit flavorings (like strawberry, cherry, or raspberry) and red food coloring. Since it contains no glycyrrhizic acid, it does not carry the same specific, serious risks associated with high intake of genuine black licorice.
General Candy Concerns
The health considerations for red licorice are consistent with those of any high-sugar candy:
- High Sugar Content: Excess sugar consumption is linked to weight gain, an increased risk of type 2 diabetes, and dental issues.
- Empty Calories: Red licorice provides calories without significant nutritional value like vitamins, minerals, or fiber.
- Artificial Ingredients: Many red licorice products contain artificial flavors and colorings, which some people may prefer to avoid.
From a risk perspective, red licorice is less hazardous than genuine black licorice, but this does not make it a healthy alternative. Both are indulgence foods best enjoyed sparingly.
Black vs. Red Licorice: A Comparative Table
To make an informed choice, consider the key differences between the two varieties:
| Feature | Black Licorice (Genuine) | Red Licorice (Fruity) |
|---|---|---|
| Flavor Source | Glycyrrhizic acid from licorice root extract | Artificial or natural fruit flavorings (e.g., cherry, strawberry) |
| Active Compound | Glycyrrhizic acid | None related to licorice root |
| Primary Risk | Electrolyte imbalance (low potassium), hypertension, cardiac issues | High sugar intake leading to weight gain, dental problems |
| Risk Group | Individuals with pre-existing heart, kidney, or blood pressure issues, and those over 40 | The general population, with standard risks of high-sugar diet |
| Medicinal History | Has been used in traditional medicine for various ailments | Has no medicinal history or properties; simply a candy |
| Ingredients | Varies by brand but contains licorice root extract or anise oil | Wheat flour, corn syrup, sugar, and flavorings |
What to Consider When Buying Licorice
When purchasing licorice, it's crucial to read the ingredients list. Some black licorice brands use anise oil for flavoring, which mimics the taste but lacks the glycyrrhizic acid content. These products are less of a concern from a glycyrrhizin perspective, though they remain high-sugar candies. Conversely, products containing real licorice root extract or glycyrrhizic acid should be consumed with awareness of the associated risks, especially by at-risk individuals. The FDA has warned about the dangers of excessive black licorice intake, especially for those over 40.
Conclusion: Moderation is Key for Both
To answer the question, is red licorice better for you than black?—not definitively, but it is less risky. Red licorice is essentially a high-sugar, high-calorie candy with general dietary downsides. Genuine black licorice carries those same issues plus the very specific and potentially severe risk of glycyrrhizin toxicity from excessive consumption. Therefore, from a harm reduction standpoint, red licorice (or black licorice flavored only with anise oil) is the safer choice. However, the best approach for a healthy diet is to enjoy both in very small, infrequent amounts, treating them as the occasional treats they are meant to be. For those with heart or kidney conditions, it is best to avoid black licorice with licorice root extract altogether and consult a healthcare provider regarding any dietary concerns related to candy consumption.
Potential Health Benefits of Licorice Root
While the candy version poses risks, the licorice root itself has been used in traditional medicine for centuries and contains compounds with potential health benefits. However, it is important to distinguish between medicinal, carefully controlled use of licorice root and the casual consumption of candy.
- Antioxidant and Anti-inflammatory: Licorice root contains flavonoids and other compounds with antioxidant and anti-inflammatory properties.
- Digestive Aid: It has been used to help soothe digestive issues like heartburn and ulcers.
- Antimicrobial Properties: Some compounds have shown antiviral and antibacterial effects.
These benefits are associated with the root and its extracts, not with candy, and should not be used as an excuse for overconsumption. The concentration of glycyrrhizin in candies can vary significantly, making it an unreliable and unsafe source for medicinal purposes.
