The Fundamental Difference: Real vs. Artificial
The most significant factor in determining which licorice is "healthier" is the core ingredient: licorice root. Black licorice is traditionally flavored with extract from the Glycyrrhiza glabra plant, containing the compound glycyrrhizin. In contrast, red licorice, at least in the United States and many other regions, does not contain any licorice root. It is merely a fruit-flavored confection made with a similar process and texture, using flavorings like strawberry, cherry, or raspberry. This single distinction creates a monumental divergence in their health profiles.
The Health Risks of Black Licorice
Because of its glycyrrhizin content, authentic black licorice carries notable health risks, particularly when consumed in large quantities or over a sustained period. The primary concern is glycyrrhizin's effect on the body's electrolyte balance. This compound can cause potassium levels to drop dangerously low (hypokalemia) and lead to serious health complications.
Symptoms of excessive black licorice consumption can include:
- Fluid retention (edema) and swelling
- Abnormally high blood pressure (hypertension)
- Muscle weakness and lethargy
- Irregular heart rhythm (arrhythmia)
These risks are especially pronounced for individuals over 40 and those with pre-existing conditions such as heart disease, high blood pressure, or kidney disease. The FDA has issued warnings cautioning against consuming more than 2 ounces of black licorice per day for two weeks or longer.
The Health Realities of Red Licorice
Since red licorice contains no licorice root, it carries none of the risks associated with glycyrrhizin. However, this does not automatically make it a healthy option. Red licorice is essentially flavored sugar candy. Its primary health concerns are those associated with high sugar intake, which can contribute to:
- Weight gain
- Tooth decay
- Increased risk of type 2 diabetes and heart disease when consumed in excess
Most brands of red licorice are high in sugar and calories, providing very little, if any, nutritional value. The American Heart Association recommends limiting added sugars, a guideline both types of licorice routinely violate.
Comparison Table: Black vs. Red Licorice
| Feature | Black Licorice (Authentic) | Red Licorice (Fruit Flavored) |
|---|---|---|
| Key Flavoring | Licorice root extract (glycyrrhizin) | Artificial or natural fruit flavorings (e.g., strawberry, cherry) |
| Contains Real Licorice? | Yes | No |
| Glycyrrhizin Content | High | None |
| Cardiovascular Risk | Potential for high blood pressure and arrhythmia with excessive intake | Indirect risk via high sugar content contributing to obesity and heart issues |
| Potassium Levels | Can cause low potassium (hypokalemia) with heavy consumption | No impact on potassium levels |
| Primary Health Concern | Glycyrrhizin toxicity and its effect on electrolytes | Excessive sugar intake and its metabolic consequences |
| Safe Consumption | Caution advised; moderation is key, especially for those with health conditions | Safe from glycyrrhizin-related effects, but sugar content demands moderation |
| Flavor Profile | Distinctive, earthy, often polarizing taste | Sweet, fruity, and widely popular flavor |
Black Licorice's Potential Benefits (with Caveats)
While black licorice has significant downsides when consumed excessively as a confection, the licorice root it is derived from has a history of traditional medicinal use. Some potential benefits, typically from controlled extracts like deglycyrrhizinated licorice (DGL), include:
- Soothing digestive issues like ulcers and heartburn
- Acting as an anti-inflammatory and demulcent to soothe sore throats and coughs
It is critical to distinguish between these highly controlled medicinal uses and the casual consumption of black licorice candy. The risks of the high glycyrrhizin content in candy far outweigh any minor, incidental benefits from the root extract.
Conclusion: The Bottom Line for Your Health
When considering "Is red or black licorice healthier?", the answer is a nuanced one that depends heavily on the quantity consumed. Neither candy is a health food, as both are processed sugars. However, the specific risks of consuming large amounts of black licorice due to glycyrrhizin are more severe and immediate for certain populations. The primary health threat from red licorice is tied to its high sugar content, a general concern shared by most candies.
For those who love the strong flavor, an occasional small piece of black licorice is not a danger. But for anyone with high blood pressure, heart issues, or those who consume large quantities regularly, red licorice poses a less specific, though still present, sugar-related risk. In the end, moderation is the definitive rule. Choosing a fruit-flavored red licorice eliminates the specific electrolyte risk, but the core issue of consuming a processed, high-sugar candy remains the same for both. For medicinal benefits of licorice, opt for DGL supplements under a doctor's guidance, rather than relying on candy.
Frequently Asked Questions
Is black licorice toxic?
Black licorice can be toxic if consumed in large, regular quantities over a prolonged period due to the glycyrrhizin it contains, which can cause serious electrolyte imbalances, particularly in older adults.
Why does black licorice affect blood pressure?
Black licorice affects blood pressure because glycyrrhizin can cause the body to retain sodium and excrete potassium, leading to elevated blood pressure.
Does all black licorice contain glycyrrhizin?
No, some black licorice or licorice-flavored products, particularly in the US, use anise oil for flavor instead of licorice root extract, so they do not contain glycyrrhizin.
Can children eat black licorice?
Children should consume black licorice in moderation, as with any candy. While less susceptible to the specific risks than older adults, excessive intake is still unhealthy and the FDA warns against daily consumption in large amounts.
Is red licorice just as bad as black licorice?
From the perspective of glycyrrhizin toxicity, red licorice is less harmful as it contains none. However, as a sugar-filled candy, its high sugar content makes it equally unhealthy in terms of general nutritional value and caloric impact.
What does deglycyrrhizinated licorice (DGL) mean?
DGL is licorice root extract that has had the glycyrrhizin compound removed. It is used in supplements for traditional medicinal purposes to avoid the adverse side effects of glycyrrhizin.
How much black licorice is considered a large amount?
The FDA advises that consuming 2 ounces or more of black licorice daily for at least two weeks can be problematic for people over 40. However, some susceptible individuals might experience side effects at even lower doses.
