Licorice, derived from the root of the Glycyrrhiza glabra plant, is used in candies, teas, and herbal remedies. It contains glycyrrhizin, a compound with potential health benefits but also some risks if consumed in excess. While licorice may aid digestion and support immune health, it can also raise blood pressure and interact with medications.
Licorice Nutrition Facts, Pros, Cons: Nutritional Profile of Licorice Candy
One 1-ounce (28 grams) serving of licorice candy provides:
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Calories: 100-140
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Carbohydrates: 25-35 grams
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Fiber: 0-1 gram
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Sugar: 12-20 grams (varies by brand)
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Protein: 0-1 gram
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Fat: 0 grams
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Sodium: 5-20 mg
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Vitamins and Minerals: Minimal, though licorice root extract contains small amounts of potassium, calcium, and iron
There is a lack of consensus on how much black licorice is considered safe. Licorice is also used in dietary supplements, but users should consult with their physicians before taking these supplements due to potential health risks.
What is Licorice Root?
Licorice root, also known by various names such as liquorice, sweet root, gan cao, gan zao, or Chinese licorice, is a plant-based remedy with a rich history in traditional medicine. Scientifically referred to as Glycyrrhiza glabra, Glycyrrhiza uralensis, and Glycyrrhiza inflata, this root has been a staple in Ayurvedic and Chinese medicine for centuries. The root is particularly valued for its high glycyrrhizin content, a compound that not only gives licorice its distinctive sweet flavor but also boasts significant anti-inflammatory properties. Whether used in teas, extracts, or supplements, licorice root continues to be a popular natural remedy for various ailments.
Licorice Root and Anise Oil
Licorice root and anise oil are often mistaken for one another due to their similar flavor and aroma profiles. However, they are quite different. Licorice root is a natural herb known for its glycyrrhizin content, which boasts anti-inflammatory properties. On the other hand, anise oil is a synthetic flavoring agent designed to mimic the taste and smell of licorice. Many licorice products, including candies and teas, actually contain anise oil instead of real licorice root. This substitution is common because anise oil is cheaper and easier to produce, offering a similar flavor without the potential health risks associated with excessive licorice consumption. So, when enjoying your favorite licorice-flavored treat, it’s worth checking the ingredients to see if you’re getting the real deal or an anise oil imitation.
Nutritional Content
Licorice root is a nutrient-rich herb packed with a variety of vitamins, minerals, and antioxidants. It’s a good source of potassium, magnesium, and iron, and also contains smaller amounts of essential nutrients like calcium, zinc, and vitamin C. Beyond these vitamins and minerals, licorice root is rich in bioactive compounds such as glycyrrhizin, flavonoids, and saponins. These compounds have been shown to possess anti-inflammatory, antioxidant, and antimicrobial properties, contributing to the health benefits of licorice root. Whether you’re sipping on licorice tea or using licorice extract in a dietary supplement, you’re tapping into a wealth of nutrients that can support your overall health. However, while licorice root is rich in nutrients and bioactive compounds, its use in dietary supplements should be approached with caution, and users should consult healthcare providers before use.
Pros of Eating Licorice
May Support Digestive Health
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Licorice root extract has anti-inflammatory properties that may help relieve acid reflux, indigestion, and ulcers.
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Some herbal blends use deglycyrrhizinated licorice (DGL), which retains benefits without raising blood pressure.
Contains Antioxidants and Anti-Inflammatory Compounds
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Rich in flavonoids and glycyrrhizin, which help reduce oxidative stress and inflammation.
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May support immune function and respiratory health.
May Help with Sore Throat and Cough
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Licorice root is used in herbal teas and lozenges to soothe throat irritation and reduce coughing.
Can Support Adrenal Health
Licorice is sometimes used in herbal medicine to support cortisol balance and adrenal function.
Licorice is also available in dietary supplements, but it is important to consult with a healthcare provider before use to avoid potential health risks.
Provides Natural Sweetness
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Used as a natural sweetener in herbal remedies, with a strong, distinctive flavor.
Cons of Eating Licorice
Can Raise Blood Pressure
Glycyrrhizin in licorice root can cause potassium loss and sodium retention, leading to high blood pressure (hypertension) if consumed in excess.
People with heart conditions or high blood pressure should avoid excessive licorice consumption. Additionally, individuals with kidney disease, heart disease, or high blood pressure are more susceptible to the adverse effects of licorice, especially when consumed in large amounts.
High in Sugar (Licorice Candy Form)
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12-20 grams of sugar per serving, which can contribute to weight gain and blood sugar spikes.
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Black licorice candy often contains artificial flavors and colors rather than real licorice root.
May Interact with Medications
Can interfere with blood pressure medications, blood thinners, and diuretics.
May affect cortisol levels, impacting adrenal function.
Those considering licorice dietary supplements should consult with their healthcare providers to avoid potential interactions with medications.
Not Suitable for Pregnant Women
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High doses of licorice root may affect hormone levels and pregnancy health.
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Pregnant women should avoid licorice root in large amounts.
Possible Electrolyte Imbalance
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Excessive licorice consumption can cause low potassium levels (hypokalemia), leading to muscle weakness and irregular heartbeats.
Safe Consumption Guidelines
When it comes to consuming licorice root, moderation is key. Experts recommend limiting your intake to 1-2 grams per day to avoid potential side effects. Overconsumption of licorice root can lead to serious health issues, including high blood pressure, low potassium levels, and an increased risk of heart disease. It’s also crucial to be aware of licorice root’s interactions with certain medications, such as diuretics and heart failure drugs. Pregnant women and individuals with kidney disease should steer clear of licorice root altogether to avoid complications. Always consult with a healthcare provider before adding licorice root to your diet, especially if you have pre-existing health conditions.
Comparison to Other Types of Candy
Black licorice, made from licorice root extract, sugar, and other ingredients, stands out among other candies for its unique nutritional profile. Compared to chocolates and gummies, black licorice is relatively low in calories and fat but high in sugar and sodium. A single piece can contain up to 10 grams of sugar and 200 milligrams of sodium. However, not all black licorice is created equal. Some products may have more sugar and less licorice root extract, affecting their nutritional content and health benefits. Additionally, some black licorice products use anise oil instead of real licorice root, altering their flavor and aroma. While black licorice can be a healthier choice compared to other candies, it’s crucial to consume it in moderation due to its high sugar and sodium content. Opting for products with real licorice root extract and minimal added ingredients can help you enjoy the health benefits without the drawbacks.
Alternatives to Licorice Candy
If you’re a fan of licorice but want to avoid the high sugar content and potential health risks, there are several healthier alternatives to consider. Licorice tea is a popular option that allows you to enjoy the herb’s benefits without the added sugars found in candy. However, be mindful that the glycyrrhizin content in licorice tea can vary depending on the brand and brewing method. Another excellent alternative is deglycyrrhizinated licorice (DGL), which has had the glycyrrhizin removed, making it a safer choice for those concerned about blood pressure and other side effects. Additionally, anise oil can be used as a flavoring agent in place of licorice extract, offering a similar taste without the associated health risks. By opting for these alternatives, you can enjoy the distinctive flavor of licorice while minimizing potential adverse effects.
Conclusion
Licorice, particularly licorice root, offers digestive, anti-inflammatory, and immune benefits when consumed in moderation. However, licorice candy is high in sugar, and excessive licorice root intake can raise blood pressure and cause electrolyte imbalances. Choosing DGL licorice (deglycyrrhizinated licorice) or herbal licorice teas in moderation is a safer option for health benefits.
FAQs
Is licorice healthy?
Licorice root has some health benefits, but licorice candy is high in sugar and artificial additives.
Can licorice lower blood pressure?
No, licorice root can raise blood pressure, and people with hypertension should avoid it.
Is licorice good for digestion?
Yes, licorice root may help with acid reflux, ulcers, and indigestion, but should be consumed in moderation.
Is licorice keto-friendly?
No, licorice candy is high in sugar and carbs, making it unsuitable for keto diets.
Can I eat licorice every day?
In small amounts, yes, but excessive licorice root consumption can lead to health issues.
Is black licorice bad for your heart?
Yes, large amounts can raise blood pressure and cause electrolyte imbalances, which can be harmful to heart health.
What’s the difference between licorice root and licorice candy?
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Licorice root contains natural compounds with health benefits but can affect blood pressure.
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Licorice candy often contains sugar, artificial flavors, and minimal real licorice extract.
How much licorice is safe to consume?
Those considering licorice dietary supplements should consult with their healthcare providers to determine safe consumption levels.
