Daily Liquorice Intake May Reduce Body Fat and Cholesterol

Research indicates that a common sweet treat known as liquorice can assist in reducing body fat and lowering cholesterol levels when consumed regularly. Multiple studies have highlighted liquorice’s potential benefits, prompting health experts to recommend its inclusion in a weight loss diet.

Liquorice, derived from the root of a plant native to regions including Turkey, Greece, and Asia, has long been valued for its distinctive flavor and medicinal properties. The root contains glycyrrhizin, a compound recognized for its antioxidant, antimicrobial, and anti-inflammatory effects.

Research has shown that liquorice can help reduce body fat by inhibiting the enzyme 11beta Hydroxysteroid Dehydrogenase (11HSD1). This enzyme converts cortisol, often referred to as the “stress hormone,” into cortisone. Elevated cortisol levels are linked to weight gain, particularly around the abdomen and face.

Cortisol levels fluctuate throughout the day, usually peaking in the morning. Consuming liquorice root in the morning may enhance weight loss efforts. In a notable study, participants who took 3.5 grams of liquorice daily for two months experienced a reduction in body fat mass.

Another study involving 900 mg of liquorice flavonoid oil daily for eight weeks resulted in decreased body fat, weight, body mass index (BMI), and low-density lipoprotein (LDL) cholesterol levels. Furthermore, a double-blind clinical trial conducted in 2015 found that participants who consumed 1.5 grams of dried liquorice extract daily along with a calorie-restricted diet showed improvements in their lipid profiles. The findings suggested that liquorice extract could be an effective supplement for those aiming to lose weight.

In addition to fat reduction, liquorice has been associated with lower levels of aldosterone, a hormone that affects blood pressure by encouraging salt and water retention. One study noted that while participants experienced increased body water retention, they also showed a reduction in total cholesterol and LDL levels after consuming liquorice root extract for a specified period.

How to Incorporate Liquorice into Your Diet

Liquorice can be enjoyed in various forms, whether consumed raw, as a supplement, or brewed as a tea. Liquorice tea is widely available in supermarkets, or individuals can prepare it by boiling water and adding dried liquorice root, with a recommended daily intake of approximately half a cup.

In terms of confectionery, a typical serving of black liquorice sweets, about 1.5 ounces, contains 130 calories, 6 grams of sugar, and 1 gram of fat. Experts advise limiting consumption to no more than 6 grams of liquorice sweets per day to mitigate potential health risks. It is essential to ensure that the sweets purchased contain authentic liquorice root, as some products may use aniseed oil for flavor instead.

While the health benefits of liquorice are promising, caution is advised. The National Center for Complementary and Integrative Care (NCCIC) warns that long-term consumption of liquorice root can pose risks for individuals with high blood pressure, heart conditions, or kidney issues, as well as for pregnant or breastfeeding individuals. The glycyrrhizin in liquorice can lead to side effects when consumed in excessive amounts and may interact with certain medications, including blood pressure medications, blood thinners, and nonsteroidal anti-inflammatory drugs (NSAIDs).

Before adding liquorice root to a health regimen, it is crucial to consult with a healthcare provider. The World Health Organization (WHO) and the European Scientific Committee of Food (SCF) recommend that daily glycyrrhizin intake not exceed 100 mg.

Beyond weight management, liquorice root may also alleviate digestive issues like heartburn and peptic ulcers, and its natural compounds are frequently incorporated into skincare products for their protective and anti-inflammatory properties.

While further research is needed to confirm these findings, the emerging evidence surrounding liquorice’s health benefits could make it a valuable addition to dietary practices aimed at improving overall wellbeing.