The Candy vs. The Herb: A Critical Distinction
Most people's experience with licorice is limited to the candy aisle, which paints a misleading picture of this herb. It's crucial to understand that the chewy red or black confectionery bears little resemblance to the natural licorice root, from which it originally takes its flavor. Traditional black licorice candy contains the compound glycyrrhizin, which gives it its characteristic flavor but also poses health risks, especially in large doses. Red licorice, on the other hand, is not licorice at all, but a candy flavored with anise oil, fruit flavoring, and sugar, and offers no medicinal benefits.
Medicinal Licorice Root: Potent but Problematic
Derived from the Glycyrrhiza glabra plant, licorice root has a long history of use in traditional medicine across Europe, Asia, and the Middle East. It is rich in compounds with antioxidant, anti-inflammatory, and antimicrobial properties. Some of its potential benefits, supported by research, include:
- Easing Digestive Issues: It may help relieve symptoms of acid reflux, heartburn, and indigestion by increasing protective mucus in the stomach lining.
- Treating Peptic Ulcers: Licorice extract has been shown to be effective against H. pylori, the bacteria that causes stomach ulcers.
- Soothing Upper Respiratory Conditions: Due to its anti-inflammatory properties, it has been used to ease coughs, sore throats, and asthma.
- Aiding Skin Conditions: Topical application of licorice root extract may help with conditions like eczema due to its anti-inflammatory effects.
- Oral Health: It can help protect against cavities and other oral health issues by inhibiting bacteria growth.
The Dangers of Glycyrrhizin
The very compound responsible for licorice's potent effects and sweet taste, glycyrrhizin, is also the source of its danger. Excessive intake can cause serious side effects, including:
- High Blood Pressure (Hypertension): Glycyrrhizin mimics the effect of a hormone called aldosterone, leading to increased blood pressure.
- Low Potassium Levels (Hypokalemia): The mineralocorticoid-like effects cause the body to lose potassium, which can lead to muscle weakness, fatigue, and even heart rhythm abnormalities.
- Edema: The body's fluid retention can cause swelling, particularly in the ankles and legs.
The FDA warns that consuming more than 2 ounces of black licorice daily for two weeks or more can be problematic, especially for adults over 40. Those with existing high blood pressure, heart, or kidney disease are at greater risk.
The Safer Solution: Deglycyrrhizinated Licorice (DGL)
Fortunately, there is a safer alternative for those seeking the medicinal benefits of licorice root without the risks associated with glycyrrhizin: deglycyrrhizinated licorice, or DGL. This form is specially processed to remove the problematic compound, making it a reliable option for health-conscious consumers. DGL is often used to soothe stomach and intestinal walls by stimulating the production of mucin, the protective coating of the digestive tract. Because the glycyrrhizin has been removed, it is considered safe for daily use and does not carry the same risk of raising blood pressure.
Comparison of Licorice Forms
| Feature | Black Licorice Candy | Licorice Root (Glycyrrhizin present) | Deglycyrrhizinated Licorice (DGL) |
|---|---|---|---|
| Contains Glycyrrhizin? | Yes, though amounts vary | Yes | No, intentionally removed |
| Potential Health Benefits | Few to none; primarily a sugary treat | Many, including digestive and anti-inflammatory support | Digestive support, especially for ulcers and heartburn |
| Major Health Risks | High sugar content; risks from glycyrrhizin (high BP, low potassium) | Significant risks from glycyrrhizin if consumed in large or chronic doses | Generally considered safe, minimal risks |
| Form | Chewy, sweetened candy | Dried root, powder, capsules, tea | Chewable tablets, powders, capsules |
| Recommended for Daily Use? | No, due to sugar and glycyrrhizin content | No, due to glycyrrhizin side effects | Yes, for specific digestive issues under professional guidance |
Safe Consumption and Alternatives
When incorporating licorice into a nutrition diet, the form you choose matters. For those looking for the therapeutic benefits without the risks, DGL is the recommended option. The chewable tablets are often prescribed to be taken 20 minutes before meals to effectively coat the stomach lining and aid digestion.
If you simply enjoy the flavor and want a healthier alternative to black licorice candy, consider products flavored with anise oil. Anise provides a similar taste but does not contain glycyrrhizin. For a more natural, herbal option, fennel seeds also have a licorice-like flavor and offer their own set of health benefits, such as aiding digestion and reducing inflammation.
Those who are pregnant or nursing, have heart disease, high blood pressure, or kidney disease should strictly avoid licorice root with glycyrrhizin. Always consult with a healthcare provider before beginning any new supplement, especially if you take other medications, as licorice can interact with certain drugs.
Conclusion: Making a Healthy Choice
So, is there any healthy licorice? The answer is yes, but only when you choose the right form and consume it mindfully. The popular candies are simply sugary treats with potential risks, while the powerful licorice root, though medicinal, comes with significant health warnings due to its glycyrrhizin content. For anyone seeking the therapeutic effects of licorice, particularly for digestive health, the evidence points toward deglycyrrhizinated licorice (DGL) as the safest and most effective option. By distinguishing between these different forms, you can make an informed choice that supports your nutritional goals without unwanted side effects.
For more detailed information on the health effects and safe usage of licorice root, you can refer to authoritative sources like the National Center for Complementary and Integrative Health.
