People hoping to lose weight are advised to add a common chewy food to their diet. According to health experts and various studies, liquorice can help the body reduce body fat.
Liquorice comes from a plant that originates from Turkey, Greece, and parts of Asia. Liquorice root, which is used to make black liquorice, has a unique, strong flavour that people either love or hate.
Liquorice root has been used for medicinal purposes for centuries. It contains glycyrrhizin, a compound that has antioxidant, antimicrobial, and anti-inflammatory properties.
Experts have found that liquorice can help reduce fat by inhibiting an enzyme called 11beta Hydroxysteroid Dehydrogenase (11HSD1). This enzyme converts cortisol into cortisone.
Cortisol is a hormone produced by the adrenal glands. It is otherwise known as the ‘stress hormone’ because it is released when you’re stressed.
Excess cortisol can cause weight gain, particularly in the face and abdomen. Meanwhile, cortisone decreases your body’s natural defensive response.
Cortisol levels rise and fall throughout the day, peaking in the morning and dropping in the evening. So by taking liquorice root in the morning, this could help boost weight loss.
In one study, individuals ate 3.5 grams of liquorice daily for two months. Researchers found participants experienced a reduction in body fat mass after the two months had passed.
They also experienced decreased levels of aldosterone, which is a steroid that can influence blood pressure by raising the body’s salt and water retention. However, the participants also retained more water and their body water percentages increased.
In a different study, individuals consumed 900 mg of liquorice flavonoid oil each day for eight weeks. Results showed a decrease in body fat, overall weight, body mass index, and LDL cholesterol levels.
In a 2015 double-blind clinical study, participants consumed 1.5 grams of dried liquorice extract daily for eight weeks, all while adhering to a weight loss diet.
Commenting on the findings, the researchers said: “It seems that supplementation with liquorice extract used concurrently with a low calorie diet can efficiently improve the lipid profile in overweight and obese subjects.”
Other studies indicate that liquorice root extract could aid in decreasing abdominal fat and enhancing lipid profiles. One research project discovered that individuals with moderate hypercholesterolemia who consumed liquorice root extract experienced a reduction in total cholesterol and low-density lipoprotein levels.
While these studies provide promosing results, further research is required. Besides eating liquorice root as it is, you can take it in supplement form, as a sweet or as a tea.
You could simply purchase liquorice tea from a supermarket or create your own by boiling water and adding dried liquorice root to it – a safe daily amount is about half a cup of liquorice tea.
As for genuine liquorice sweets, a typical serving of black liquorice candy (roughly 1.5 ounces), has 130 calories, 6g of sugar, and 1g of fat. Limit your intake to no more than six grams of liquorice candy each day for safety.
National Center for Complementary and Integrative Care (NCCIC) highlights that long-term consumption of liquorice root could be risky for individuals with high blood pressure, heart conditions, or kidney issues, as well as for those who are pregnant or breastfeeding. This is because liquorice root contains glycyrrhizin, which can cause side effects when eaten in large amounts.
Liquorice root has also been shown to affect some medications, including:
- blood pressure medications
- blood thinners
- cholesterol-lowering medications
- diuretics
- estrogen-based contraceptives
- nonsteroidal anti-inflammatory drugs (NSAIDs)
Before using liquorice root for your health, it’s essential to consult your doctor. The World Health Organization (WHO) and European Scientific Committee of Food (SCF) say you shouldn’t have any more than 100 mg of glycyrrhizin per day.
