The Surprising Blood Pressure Risks of Licorice Consumption
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Chapter 1: The Divisive Nature of Licorice
Licorice, especially the black variety, is a candy that sparks strong opinions. While some people detest it enough to write critical articles, others, particularly in the Netherlands, consume an average of 4 pounds each year. A recent study published in the American Journal of Clinical Nutrition revealed that even a small daily intake can lead to a notable increase in blood pressure among young, healthy individuals.
However, licorice lovers don't need to panic just yet.
Here’s an important note: A specific sweetener has a role in this situation.
Licorice root contains glycyrrhizic acid (GA), a compound that is reported to be 30 to 50 times sweeter than regular sugar. Beyond its sweetness, GA can lower potassium levels in the blood, a condition linked to high blood pressure and irregular heart rhythms. In 2017, the FDA cautioned adults over 40 to limit their intake of black licorice, recommending a maximum of two ounces daily for no longer than 14 consecutive days—approximately three 1-inch pieces.
In the recent study, participants aged 18 to 30 consumed 100 mg of GA daily for two weeks. Researchers monitored blood samples and blood pressure, revealing several key findings:
- Decreased levels of kidney hormones that help regulate blood pressure.
- Increased blood pressure readings among participants.
- Elevated markers indicating heart strain, suggesting a degree of stress on the heart.
- About 25% of participants, particularly those with the most significant hormone drops, experienced weight gain, likely due to water retention.
Nonetheless, caution should be exercised before anyone rushes to eliminate licorice from their diet.
Section 1.1: Understanding Glycyrrhizic Acid Levels
Glycyrrhizic acid constitutes 5–9% of licorice root, but its concentration varies significantly across different licorice-flavored products. A 2023 analysis of licorice-infused confections in Denmark found that licorice-flavored ice cream averaged 920 mg/kg of GA. To reach the 100 mg level used in the blood pressure study, one would need to consume approximately 108 grams of this ice cream daily for two weeks.
The same study indicated that licorice-flavored candies contained about 1066 mg/kg GA, with “pure licorice” varieties reaching an astonishing 17,922 mg/kg. However, there was considerable inconsistency; some products had negligible GA, while others had more than double the average.
This variability complicates the establishment of a "safe" licorice intake, as it heavily depends on the specific brand chosen.
Subsection 1.1.1: Case Study of Licorice-Induced Health Issues
There is a notable case from 1991 involving a 70-year-old man hospitalized due to excessive licorice consumption. His condition included severe hypertension and low potassium levels, resulting in weakness and significant weight loss. Remarkably, after ceasing his intake of 60 to 100 grams of licorice candies daily for several years, his health improved.
Section 1.2: How to Safely Enjoy Licorice
In summary, there's no immediate need for alarm regarding licorice consumption. If you enjoy its flavor and maintain a generally healthy diet, the risks are minimal. For those who are particularly cautious, consider the following guidelines:
- Avoid daily consumption of black licorice; take breaks between indulgences.
- Refrain from combining multiple sources of licorice, such as licorice root tea and candies.
- Opt for licorice-flavored foods made with alternative flavoring agents like anise oil, commonly used in U.S. candies.
- Be wary of unregulated supplements that may contain licorice root, often marketed for menopause or dietary issues.
For most individuals, the potential for licorice-related high blood pressure or low potassium levels is not a significant concern—especially for those who dislike its taste!
One final option: consider red licorice! This variation typically lacks actual licorice extract and is often flavored with artificial cherry or strawberry, providing the fun of chewy candy without the associated health risks.
Chapter 2: Exploring Video Insights on Licorice
The first video, titled "Even small dose of Liquorice can elevate blood pressure, finds study," discusses the health risks associated with even minimal licorice consumption and its impact on blood pressure.
The second video, "How Much Licorice Is Safe?" explores the safe limits of licorice consumption and provides further context on its effects on health.