Is Black Licorice Good for You? Understanding Health Effects, Risks, and Nutritional Facts

Is Black Licorice Good for You?

Black licorice, both a classic candy and a source of ancient herbal remedies, is often found in pharmacies and candy aisles alike. While its unique taste and supposed health benefits fascinate many, black licorice can pose serious risks if consumed in excess or under certain conditions. Let’s delve into the science, nutritional facts, potential benefits, and health risks of black licorice, so you can make informed decisions about enjoying this controversial treat.

What is Black Licorice?

Black licorice candy gets its distinct flavor from glycyrrhizin, a compound extracted from the root of the licorice plant (Glycyrrhiza glabra). Glycyrrhizin is 50 times sweeter than sugar and is used not just for flavor but also for its purported medicinal effects. It’s important to note that some candies labeled “black licorice” may contain anise oil instead, which mimics the licorice taste but does not carry the same health considerations.

Black Licorice: Nutrition Facts

Though black licorice is often associated with herbal medicine, commercial licorice candies are a confectionery product without substantial nutritional value. Here’s what you get in a typical 30-gram serving of black licorice candy:

• Calories: 110
• Protein: 1 gram
• Fat: 0 grams
• Carbohydrates: 25 grams
• Fiber: 0 grams
• Sugar: 12 grams

The health effects come not from the nutrients but from the unique compounds in licorice root—particularly glycyrrhizin, licoricidin, and liquiritin. These have been researched for a wide range of biological activities, including as sweeteners, flavorings, and even traditional medicinal agents.

Potential Health Benefits of Licorice Root

For centuries, licorice root has been a staple in traditional herbal medicine. Some research into licorice root’s bioactive compounds reveals several noteworthy effects—however, high-quality evidence is limited.

• Sore Throat Relief: Licorice root tea is a classic remedy for soothing sore throats. Studies show that licoricidin, a compound in licorice, offers antibacterial activity.
• Dental Health: Some dental research suggests licorice root compounds can help reduce bacteria that cause cavities.
• Digestive Aid: Certain studies have combined licorice root with other herbs to help ease digestive symptoms, such as heartburn and nausea. Small trials suggest purified licorice extract may improve functional dyspepsia symptoms (like upset stomach).
• Skin Conditions: Topical licorice-based gels may help treat eczema (atopic dermatitis) by reducing skin inflammation and irritation.
• Ulcer Treatment: Licorice may protect and soothe the stomach lining by stimulating mucus production and reducing gastric acid—helpful for preventing or treating ulcers.
• Obesity Reduction: Some research indicates that glycyrrhetinic acid in licorice root may help decrease body fat, although these results are preliminary.
• Antiviral and Antibacterial Effects: Laboratory studies show licorice slows viral replication and bacterial growth, including against Staphylococcus, Streptococcus, and herpes viruses.
• Cancer Research: Studies suggest glycyrrhizin may cause cell death in some cancers, but these findings are limited to cell cultures and animal models.

Note: Few of these benefits are backed by large clinical trials. The National Center for Complementary and Integrative Health states there is insufficient evidence to support licorice for any specific medical condition.

Health Risks of Consuming Black Licorice

Despite its legacy as a healing plant, licorice root—especially in the form of black licorice candy—can be dangerous in certain situations. The main concern is glycyrrhizin, which impacts potassium and sodium balance in the body.

• Low Potassium Levels: Eating large amounts of black licorice can drastically lower blood potassium. Potassium is vital for heart health; low levels increase risk for arrhythmia (abnormal heart rhythm) and even congestive heart failure.
• High Blood Pressure: Glycyrrhizin causes the body to retain sodium and lose potassium, resulting in elevated blood pressure.
• Irregular Heartbeat: Severe potassium loss can lead to life-threatening arrhythmias. There are documented cases of people suffering cardiac arrest after excessive black licorice consumption.
• Medication Interactions: Licorice root can interfere with a range of medicines, such as diuretics, blood thinners (e.g., warfarin), and blood pressure medications like Aldactone.
• Pregnancy Risks: Large amounts of licorice during pregnancy have been linked to abnormal fetal development; expectant mothers should avoid licorice products.
• Child Development: A Finnish study found children born to women who consumed large amounts of licorice during pregnancy had an increased risk of developmental problems.

Regulatory agencies warn that eating more than 2 ounces of black licorice per day for two weeks can trigger serious health risks, especially in older adults and those with pre-existing heart conditions.

Science Spotlight: Glycyrrhizin in Detail

Glycyrrhizin is responsible for most health effects—both good and bad—of real licorice. It intensifies sweetness, but also:

• Reduces potassium in the blood
• Increases sodium retention
• Raises blood pressure
• Interferes with cortisol metabolism

Excessive intake of glycyrrhizin can trigger or worsen:

• Hypertension
• Edema (fluid retention)
• Arrhythmia (irregular heartbeat)
• Muscle weakness

Regulation of glycyrrhizin content varies globally, with some countries restricting its use in foods and supplements.

How Much Black Licorice is Safe?

The American Heart Association and other health authorities recommend moderation—ideally, less than 2 ounces (about 60 grams) per day, and not daily. Risk rises steeply with chronic or high intake, especially in older adults and people with heart, kidney, or liver conditions.

• Infants, children, and pregnant women should avoid black licorice due to increased risks of developmental and health complications.
• If you take medications for blood pressure, heart disease, or any drugs affecting potassium levels, limit or avoid black licorice.
• If you experience heart palpitations, muscle weakness, or unusual fatigue after eating licorice candy, consult your doctor immediately.

Licorice Alternatives: What’s in Your Candy?

Not all “black licorice” candies contain real licorice root. Some use anise oil, which tastes similar but does not influence potassium or blood pressure. Check ingredient labels—only candies listing “licorice extract” or “licorice root” pose the glycyrrhizin risk. Anise-based candies are generally safer for those with heart concerns.

Comparing Real Licorice vs. Anise-Flavored Candy

Tips for Enjoying Black Licorice Safely

• Moderation is key: Limit consumption to small, occasional servings, and avoid daily indulgence.
• Read labels: Only candies using real licorice extract carry glycyrrhizin risks. Candies flavored with anise oil are generally safe.
• Mind medical conditions: If you have heart disease, high blood pressure, kidney issues, or are on medications—consult your doctor first.
• Pregnant women and children: Should avoid licorice-containing foods and supplements.
• If in doubt: Choose other treats or naturally flavored snacks without licorice root extract.

Licorice Root Supplements: Caution Required

Licorice extracts are sold as supplements for digestive health, skin conditions, and other uses. Supplements may have much higher concentrations of glycyrrhizin than candy. Medical experts recommend using only under licensed guidance, since toxicity risks are greater.

Frequently Asked Questions (FAQs)

Final Thoughts: The Bottom Line on Black Licorice

Black licorice remains a uniquely flavored treat and an ingredient in herbal medicine, but it must be approached with caution. Occasional, moderate indulgence is generally safe for most healthy adults, while large or frequent doses can trigger serious, even life-threatening, complications—especially in those with underlying health issues. Check candy labels for authenticity, consult with your physician if you have health concerns, and remember: black licorice may be sweet, but its risks are anything but trivial.

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medha deb

 

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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