Marshmallows, a confectionery treat enjoyed by many, often evoke memories of campfires and s'mores. While typically viewed as an empty-calorie snack, the original marshmallow was derived from marshmallow root (Althaea officinalis), which possesses surprising health benefits. This article delves into the risks and benefits associated with both marshmallow root and the sweet treat we know as marshmallows.
Marshmallow Root: A Historical Remedy
Marshmallow root has a long history in folk medicine, dating back to ancient Greek and Egyptian times. The "fluffy" qualities of marshmallow root contributed to the naming of marshmallow candies.
Health Benefits of Marshmallow Root
Marshmallow root offers multiple health benefits, supported by scientific research:
- Soothes Coughs and Sore Throats: Marshmallow root's antitussive and mucilage properties reduce inflammation and irritation of the throat, reduce swelling in the lymph nodes, speed up healing time, and reduce dry coughing. Marshmallow extract is often added to cough syrups and throat lozenges to stop the urge to cough and facilitate saliva production, relieving dry mouth.
- Supports Respiratory and Urinary Health: Taking marshmallow root at the first sign of discomfort may ease symptoms of tonsillitis, bronchitis, urinary tract infections, or respiratory infections. It increases urine secretion, improving the body’s ability to flush bacteria from the urinary tract.
- Promotes Gut Health: Marshmallow helps restore the integrity of the gut lining by forming a protective layer around small junctions. Research has shown that polysaccharides derived from marshmallow root stimulate cell vitality without triggering excessive proliferation and are actively internalized into epithelial cells.
- Alleviates Acid Reflux: Marshmallow's mucilage properties remain stable throughout the digestive system, reaching the colon. Marshmallow root tea is soothing to the stomach and generally doesn't cause side effects for most forms of indigestion.
- Soothes Skin Irritation: Marshmallow has anti-irritant properties and is well-tolerated by those with allergies and hypersensitive skin. Its anti-inflammatory effects benefit eczema and dermatitis treatment. It can be found in lip balms, hair conditioners, salves, and after-sun products. A 2013 review found that using an ointment containing 20% marshmallow root extract reduced skin irritation and stimulated cells with anti-inflammatory activity.
- Improves Cholesterol Levels: A 2011 study showed that marshmallow root supplementation for one month had anti-lipidemic abilities and resulted in an increase in HDL cholesterol (the "good" kind).
- Acts as a Diuretic: Marshmallow has diuretic effects, similar to "water pills," lowering fluid retention, edema, and bloating.
- Protects Healthy Cells: Marshmallow protects healthy cells through a combination of mechanisms, including forming cell adhesions, affecting cell growth and the extracellular matrix, managing cytokine release, and destroying harmful cells (apoptosis).
- Relieves Pain and Discomfort: Marshmallow root's anti-inflammatory properties may reduce pain caused by conditions like arthritis or muscle soreness.
- Supports Hair Health: Marshmallow root may ease scalp irritation and dryness, creating a healthier environment for hair to thrive.
Marshmallow root has antibacterial activity that may make it effective in wound healing. The results of one 2015 animal study suggest that marshmallow root extract has the potential to treat gram-positive bacteria. When applied topically to rat wounds, the extract significantly increased wound healing compared with antibiotic controls, speeding up the healing time and reducing inflammation.
Marshmallow root may be used to enhance the appearance of skin that has been exposed to ultraviolet (UV) radiation. Although laboratory research from 2016 suggests that marshmallow root reduced UV-induced DNA damage in cultured skin, there’s currently no evidence to suggest that it would be beneficial for use as part of your skin care routine.
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A study from 2014 cites research that marshmallow root can act as an analgesic to relieve pain.
Marshmallow root has antioxidant properties that may help protect the body from damage caused by free radicals. Research from 2004 found marshmallow root extract to be comparable to standard antioxidants.
Scientists are investigating the potential of marshmallow flower extract in treating various heart conditions. A 2011 animal study examined the effects of liquid marshmallow flower extract for treating lipemia, platelet aggregation, and inflammation, which are sometimes linked to cardiovascular disease. Researchers found that taking the flower extract for 1 month had a positive effect on HDL cholesterol levels, promoting heart health.
Potential Side Effects and Interactions
Marshmallow root is generally recognized as safe, with few reported side effects. However, possible interactions include affecting the absorption or excretion of other medications and interfering with normal blood sugar control. People who are diabetic, prediabetic, or taking insulin should consult a healthcare professional before using marshmallow root. Some people can be allergic to marshmallow root. If you apply marshmallow root topically, marshmallow root has the potential to cause skin irritation.
Marshmallow might have an effect like a water pill or "diuretic." Taking marshmallow might decrease how well the body gets rid of lithium. Marshmallow might slow blood clotting. Taking marshmallow along with medications that also slow blood clotting might increase the risk of bruising and bleeding. Marshmallow contains a type of soft fiber called mucilage. Mucilage can decrease how much medicine the body absorbs. Taking marshmallow at the same time you take medications by mouth can decrease the effectiveness of your medication. To prevent this interaction, take marshmallow at least one hour after medications you take by mouth.
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It’s important to contact a doctor before taking marshmallow root in any form to ensure it’s a safe and effective treatment for your specific condition or symptoms.
Marshmallow root may not be safe for people who are pregnant or nursing.
Forms and Dosage
Marshmallow leaf and root are a natural "mucilage," acting like a type of soft fiber that swells when combined with water. The appropriate type and dosage depend on the condition being treated. Marshmallow is typically consumed in capsule, tincture, or tea form. Marshmallow root is a perennial herb native to Europe, Western Asia, and Northern Africa. For thousands of years, it has been used as a folk remedy to treat digestive, respiratory, and skin conditions.
Commonly sold marshmallow powder or teas can be found in health food stores or online. It is important to drink enough water when using marshmallow root, as this helps it form a thick, sticky substance.
- Respiratory Issues: One to two teaspoons of powdered marshmallow taken several times per day is generally effective and safe. Sipping on tea also helps soothe a cough and reduce phlegm.
- Digestive Purposes: Capsule supplements, powder, teas, or tincture can help treat inflammatory bowel diseases, leaky gut syndrome, Crohn’s disease, and ulcerative colitis.
Marshmallow Candies: A Sweet Treat with Nutritional Considerations
Marshmallows and calories can add up when eating more than a single serving. Many enjoy marshmallows with hot chocolate, sweet potatoes, and s’mores. However, their nutritional value is not the healthiest, as the ingredients typically include water, sugar, corn syrup, gelatin, and sometimes other ingredients for flavor and color.
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Nutritional Facts
A serving of marshmallows weighs about 28 grams, around four large marshmallows or a half-cup of mini marshmallows. Consumed in their original form, they contain about 80 calories.
Marshmallows are made of different types of sugar (sucrose and corn syrup), and most of their calories come from carbohydrates. One marshmallow contains a little under 6 grams of carbohydrates, and a single serving provides about 23 grams of carbohydrates, primarily sugar. The glycemic index is estimated to be 62, making it a high-glycemic food. The estimated glycemic load of one marshmallow is 15, which is low. However, the glycemic load takes serving size into account.
Here's a detailed breakdown of the nutritional values per 100 grams:
- Calories: Approximately 332 kcal
- Carbohydrates: 81g (29.45% Daily Value)
- Fiber: 1g (3.57% Daily Value)
- Sugars: 58g (116% Daily Value)
- Protein: 2g (4% Daily Value)
- Total Fat: 0g
- Sodium: 80mg (3.48% Daily Value)
The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits (When Consumed in Moderation)
While marshmallows are primarily sugar, they can be included in a balanced diet in moderation.
- Quick Energy: Sugars provide a source of immediate fuel.
- Mood Enhancement: Can enhance mood and satisfaction as an occasional treat, contributing to emotional well-being.
- Social Bonding: Encourages social bonding when shared during gatherings, celebrations, and social events.
- Gluten-Free: For gluten-intolerant individuals, marshmallows are generally safe to consume.
- Low-Calorie Treat: They are a low-calorie, nearly fat-free food, so for those watching their weight, eating a marshmallow is a quick and easy way to satisfy a sweet tooth.
- Enhancing Healthy Food Intake: Adding marshmallows to certain foods might help increase the intake of healthy vegetables, such as adding marshmallows to sweet potatoes.
Health Risks
Understand the concerns related to marshmallows.
- High Sugar Content: Can contribute to weight gain, tooth decay, and increased risk of diabetes when consumed frequently.
- High Calorie Content: Can contribute to weight gain if consumed frequently or in large quantities, especially when paired with other high-calorie foods.
- Low Nutrient Density: Marshmallows are primarily composed of sugar and gelatin, offering little nutritional value.
- Potential for Artificial Additives: Some commercial marshmallows may contain artificial colorings or flavorings, which may cause adverse reactions in sensitive individuals.
How to Choose and Store Marshmallows
Marshmallows should be soft and squishy to the touch, with a uniform size and shape. They should be white or pastel-colored, depending on any added flavors. The texture should be pillowy and spring back when squeezed lightly.
Do not choose marshmallows that are hard or have a yellow tint, as these are signs they are old or exposed to too much air. Quality marshmallows should melt smoothly, ideal for s'mores or as a hot chocolate topping.
Marshmallows should be kept in a sealed container in a cool, dry environment. Ensure they are shielded from direct sunlight and heat sources to preserve their softness. When stored correctly, marshmallows can remain fresh for 6-8 months. When exposed to air, marshmallows can harden and lose their freshness. It's best to avoid refrigeration as this can make them overly firm. Always use a sealed container to keep them from drying out and maintain their fluffy texture.
Extra Tip: If your marshmallows become stale, you can revive them by placing a slice of fresh bread in the container; the moisture from the bread will help soften the marshmallows.
Shelf Life and Storage
Marshmallows have a long shelf life. A bag can last up to six or eight months if not opened. They can last four months or less if the bag is open. Some can be purchased in an airtight tin and stored that way. However, they are most often in a plastic bag. Therefore, they should be placed in an airtight plastic container or sealed tightly after opening. Marshmallows do not need refrigeration, but many cooks freeze them to make them last longer. An unopened bag can be frozen, forming cubes that may stick together. To prevent sticking, dust with powdered sugar and place in an airtight container.
Allergies
Allergies are rare. However, those allergic to gelatin may want to avoid marshmallows since gelatin is a primary ingredient in almost all prepared and homemade versions.
What to Do with Leftovers?
Leftover marshmallows can be used in a variety of sweet treats. Melt them into a hot chocolate for a creamy topping, or use them to make Rice Krispies treats by mixing with puffed rice cereal and butter. Marshmallows are also great when roasted over a fire or grill and sandwiched between graham crackers and chocolate for classic s'mores.
Use marshmallows in baking as a topping for brownies, cookies, or cakes, where they melt into a gooey layer. If you have a lot of marshmallows, consider making a batch of marshmallow fluff by whipping them with sugar and egg whites, perfect for spreading on sandwiches or dipping fruits. Marshmallows can also be chopped and added to hot fudge sundaes or mixed into frozen yogurt for added sweetness and texture.
Marshmallow Burns
Marshmallow burns are hazardous due to their composition and response to heat. Between 2015-2020, our Regional Burns Centre treated 35 patients with an average age of 8.3 years (range 4-14). The most commonly injured area was the face in 44% of the cases (lips specifically in 25%), followed by hands in 36%. The burn depth extended from deep dermal to full thickness in 6% of cases and the total body surface area affected was 0.3% on average. No admission or surgical intervention was required. A significant proportion of burns were associated with camping, open fires or barbecues (63%), however the recorded mechanisms of injury were not limited to these activities alone.
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