The Surprising Truth About 'Licorice'
Many people refer to Twizzlers as 'licorice,' but the type you're eating matters greatly. While black licorice Twizzlers do contain some licorice extract, the popular red (strawberry-flavored) twists contain none at all. Instead, red Twizzlers are a highly-processed confection made primarily of corn syrup, sugar, enriched wheat flour, and artificial flavors and colors. The health implications of these two varieties are therefore distinct, though neither is considered a nutritious food.
The Health Risks of Black Licorice Twizzlers
The most significant health risk associated with licorice comes from excessive consumption of its natural root extract, which contains glycyrrhizin. While the amount in black licorice Twizzlers is low and within FDA limits, ingesting large quantities of licorice candy can still pose a risk, especially for adults over 40.
Excessive glycyrrhizin intake can cause potassium levels to drop significantly, leading to serious health issues. These problems can include:
- High blood pressure
- Irregular heart rhythm (arrhythmia)
- Congestive heart failure
- Lethargy and muscle weakness
The FDA warns against consuming two ounces or more of black licorice daily for at least two weeks. If you eat black licorice regularly and experience heart rhythm irregularities or muscle weakness, you should stop immediately and consult a healthcare provider.
The Problem with Red Twizzlers: Sugar and Artificial Additives
Since red Twizzlers don't contain licorice root, they don't carry the glycyrrhizin risk. However, they are far from a healthy choice due to their status as an ultra-processed food. Their primary ingredients are corn syrup and sugar, offering minimal nutritional value. Excessive consumption of these added sugars is linked to a higher risk of heart disease, obesity, and type 2 diabetes.
Other concerning ingredients include:
- Artificial Colors: Red 40 is a common synthetic dye used in red Twizzlers. The safety of these dyes is a concern for some, especially regarding potential impacts on children's health.
- Palm Oil: This ingredient raises environmental concerns due to its link to deforestation and habitat destruction.
- Artificial Flavors: These are complex chemical mixtures designed to create a specific taste, and their long-term health effects are not fully understood.
A Nutritional Comparison: Twizzlers vs. Healthier Alternatives
This table illustrates the stark nutritional differences between a typical serving of strawberry Twizzlers, a standard black licorice twist, and healthier snack options like high-cacao dark chocolate and simple fruit gummies.
| Feature | Red Twizzlers (Strawberry) | Black Licorice Twists | High-Cacao Dark Chocolate | Whole Fruit Gummies |
|---|---|---|---|---|
| Primary Ingredients | Corn Syrup, Flour, Sugar | Corn Syrup, Flour, Sugar, Licorice Extract | Cocoa, Cocoa Butter, Sugar (low amount) | Fruit puree, Vitamin C |
| Added Sugars | High (e.g., 13g per 26g serving) | High (e.g., 14g per 34g serving) | Low to minimal | None |
| Artificial Colors | Yes (Red 40) | Yes (e.g., Caramel coloring) | No | No (from fruit/veggie juices) |
| Glycyrrhizin Risk | No | Yes (in high amounts) | No | No |
| Antioxidants | No | No | Yes (Flavonoids) | Yes (from fruit) |
| Fiber | Low | Low | Yes | Yes |
| Processing Level | Ultra-processed | Ultra-processed | Minimally processed | Minimally processed |
The Role of Moderation in Your Diet
For most people, enjoying Twizzlers occasionally as part of a balanced diet is acceptable. The problems arise from making ultra-processed candies a regular or excessive part of your routine. The American Heart Association recommends limiting added sugars to no more than 6% of your daily calories, which is about 100 calories for women and 150 for men. A single serving of Twizzlers can easily exceed this limit.
Here are a few tips for incorporating treats responsibly:
- Enjoy Mindfully: Savor a few pieces rather than mindlessly eating a whole bag.
- Limit Frequency: Make candy an occasional treat, not a daily indulgence.
- Balance with Whole Foods: Ensure the majority of your diet consists of whole, unprocessed foods like fruits, vegetables, and lean proteins.
- Explore Healthier Alternatives: Experiment with options that satisfy a sweet craving but offer more nutritional benefits. For example, high-quality dark chocolate provides antioxidants and lower sugar.
For those seeking a chewy fix without the artificial ingredients, products like YumEarth licorice or fruit leathers made from real fruit are excellent alternatives. These options minimize added sugar and avoid synthetic colors, aligning more closely with a whole-foods-based diet. For further information on the risks of excessive black licorice, refer to the Rutgers University article on hidden risks.
Conclusion
Ultimately, whether Twizzlers licorice is 'bad for you' depends on the type, quantity, and frequency of consumption. Excessive intake of black licorice poses genuine health risks due to glycyrrhizin, while red Twizzlers, though lacking this compound, are an ultra-processed, high-sugar candy. Both varieties should be consumed sparingly. For those concerned about added sugars and artificial ingredients, numerous healthier, less-processed alternatives exist that can satisfy a sweet craving without compromising health goals. Prioritizing whole foods and enjoying treats like Twizzlers in moderation is the key to a balanced nutritional diet.
