What's Really in Red Vine Licorice?
Despite its name, the red, chewy candy known as red vine licorice does not contain licorice root extract. Traditional black licorice is made from the licorice plant (Glycyrrhiza glabra) root, which contains the compound glycyrrhizin. Red licorice, on the other hand, is a simple, extruded confection that gets its flavor from fruit-based artificial flavoring, most commonly strawberry or cherry. Looking at the ingredient list for popular red vine candies reveals a simple recipe for a processed treat: corn syrup, wheat flour, high fructose corn syrup, artificial flavor, and Red 40. Unlike its black counterpart, it lacks the unique flavor compound but instead piles on empty calories from added sugars.
The High-Sugar Problem
Excessive sugar intake is a well-documented risk factor for numerous health problems, and red vine licorice is primarily composed of it. A single serving can contain a significant portion of the recommended daily limit for added sugars. This offers little to no nutritional value and can contribute to a range of negative health outcomes.
Health issues linked to high sugar consumption:
- Weight Gain and Obesity: High-calorie, sugary foods contribute to calorie surplus, leading to weight gain.
- Type 2 Diabetes: Regular, excessive sugar intake can lead to insulin resistance, a precursor to type 2 diabetes.
- Heart Disease: A diet high in added sugars has been linked to an increased risk of heart disease.
- Tooth Decay: Sugar feeds the bacteria in your mouth, which produce acids that erode tooth enamel and cause cavities.
- Liver Problems: The liver converts excess fructose (found in high fructose corn syrup) into fat, potentially leading to non-alcoholic fatty liver disease.
- Inflammation: Excessive sugar consumption can worsen inflammation throughout the body.
Concerns About Red Dye 40
The vibrant red color of red vine licorice comes from the artificial food coloring Red Dye 40 (Allura Red AC). While the FDA has approved its use, ongoing scientific scrutiny and mounting evidence raise concerns about its safety.
Potential health risks associated with Red Dye 40:
- Neurobehavioral Effects: Studies, including the 2007 Southampton study and later reviews, have found associations between the consumption of artificial dyes, including Red 40, and increased hyperactivity in some children.
- Gut Inflammation: A 2023 study published in Nature Communications showed that continuous exposure to Red 40 harmed gut health and caused inflammation in mice, altering the gut microbiome.
- Contaminants: Red 40 has been found to be contaminated with known cancer-causing substances like benzidine.
- Allergic Reactions: Though rare, some individuals may experience allergic reactions to food dyes, which can manifest as hives or swelling.
Black Licorice vs. Red Licorice: A Different Kind of Risk
It's important to distinguish between the health risks of red licorice and true black licorice. While red licorice's dangers stem from its high sugar content and artificial additives, black licorice carries a different, more specific set of risks due to the naturally occurring compound glycyrrhizin.
| Feature | Red Licorice | Black Licorice (True Licorice) |
|---|---|---|
| Contains Licorice Root | No | Yes |
| Active Compound | Primarily high fructose corn syrup and Red 40 | Glycyrrhizin |
| Primary Flavoring | Artificial fruit flavor (strawberry, cherry) | Anise oil and/or licorice root extract |
| Main Health Concerns | High sugar, empty calories, artificial dyes, inflammation | Low potassium (hypokalemia), high blood pressure, irregular heartbeat |
| Risk Factor | General processed food health risks (metabolic, behavioral) | Glycyrrhizin toxicity with excessive consumption, especially for those over 40 or with pre-existing conditions |
Excessive consumption of black licorice and products containing glycyrrhizin can lead to dangerously low potassium levels (hypokalemia), which can cause abnormal heart rhythms, high blood pressure, and swelling. However, since red licorice lacks glycyrrhizin, it does not pose this specific threat. Instead, its risks are those of any highly processed, sugar-laden food.
The Verdict on Red Licorice: Enjoy in Moderation
So, is red vine licorice bad for you? In short, yes. While a few pieces on occasion are unlikely to cause significant harm for most people, it offers no nutritional benefit. Its primary ingredients are sugar and artificial compounds linked to various health concerns, from weight gain to gut inflammation and potential behavioral issues in children. As with any candy, moderation is key. Prioritizing whole, unprocessed foods and enjoying candy sparingly is a wiser approach for overall health.
If you are a fan of licorice flavor but want to avoid the health risks, seeking out products that use anise oil for flavor instead of licorice root extract is an option. When it comes to red licorice, the healthiest choice is to treat it as an indulgence rather than a regular snack. For authoritative information on health and diet, always consult credible resources like the Centers for Disease Control and Prevention.
Conclusion
Ultimately, red vine licorice is bad for you not because it contains true licorice root, but because it is a processed candy loaded with sugar and artificial ingredients. Its high content of high fructose corn syrup and the presence of Red Dye 40 carry well-documented health risks, from metabolic issues to potential inflammatory and behavioral effects. Unlike black licorice, which has its own unique concerns related to glycyrrhizin, red licorice's issues are those common to many modern junk foods. While an occasional treat is not a major concern, it's a food best consumed in moderation.
