Benefits of Molasses
A sweet treat that packs a healthy punch. Molasses is a thick syrup that is often associated with baking, but for a sugary sweetener there are a good number of health benefits of molasses.
What is Molasses?
Molasses is a thick, dark syrup that is a byproduct of the sugar-making process. It contains the vitamins and minerals that it absorbs from the sugar cane plant.
It doesn't sound very glamorous or healthy, but basically all of the nutrients originally found in sugar are stripped out through the refining process and you get left with refined sugar with minimal health benefits, and molasses which has more nutrients.
The process includes crushing sugar cane to extract the juice from it. The sugary juice is then boiled until sugar crystals form, which are then removed from the liquid. Molasses is what you are left with - a thick, brown syrup with a slightly bitter but sweet taste.
The Best Molasses
The above process can be repeated several times to produce different types of molasses, for different uses. Generally the darker and more bitter, the more nutrients and benefits of molasses. The sweeter, lighter types have less vitamins and minerals and are mostly used as a sugar substitute in baking.
When you are looking for a good molasses to include into your diet as a health supplement, it is important you look for the darkest one, called blackstrap or crude molasses. These have been processed three or more times and have less sugar and a more concentrated form of vitamins and minerals.
The ingredients should simply read cane molasses, with nothing else added. Most brands contain Sulfur Dioxide as a preservative, but this can also give it a slightly chemical taste. You definitely want to try and find an Unsulfured form, and organic if possible.
Benefits of Molasses
Blackstrap molasses contains high levels of vitamin B6, manganese, magnesium, potassium, iron and selenium, which are all vital for bone health, blood circulation, and overall health.
Molasses has a moderate glycemic load of 55, which makes it a better choice than refined sugar, especially for people with diabetes.
Let's have a look at the typical vitamin and mineral values of 1 ounce ( 2 tablespoons ) of unsulfured blackstrap molasses, and the daily values ( DV ) that we need of these.
Nutrition Facts of Molasses:
66 calories
17 grams carbohydrates
0.7 milligrams manganese (37% DV )
0.6 milligrams copper ( 29% DV )
4.9 milligrams iron ( 27% DV )
240 milligrams calcium ( 24% DV )
696 milligrams potassium ( 20% DV )
60 milligrams magnesium ( 15% DV )
0.2 milligrams vitamin B6 ( 10% DV )
5 micrograms selenium ( 7% DV )
Health Benefits of Molasses
I am not going to bore you with the science behind every benefit, but provide a short reason for each of the benefits of molasses. If you want to look more into the in-depth studies and reasons head on over to Dr Axe or Healthy and Natural World to do some reading. I am all about fast facts and benefits that stick in my mind.
Boosts Hair Health - molasses is rich in iron, a mineral that plays a crucial role in hair cell growth and function.
Combats Stress - molasses contains B vitamins, calcium, and magnesium, all of which play a role in combatting stress and anxiety. Vitamin B6, for example, raises serotonin levels in the brain, a hormone that controls mood and prevents pain, depression, and fatigue.
Helps Prevent Cancer - blackstrap molasses offers antioxidant activity, which can help prevent certain types of cell damage, especially those caused by oxidation. Oxidative damage plays a major role in disease today and has been linked to many health conditions, including cancer.
May Improve Arthritis - molasses has anti-inflammatory properties that can relieve swelling and joint pain, thereby improving arthritis symptoms.
Safer Alternative for Diabetics - Compared to regular table sugar, blackstrap molasses holds a lower glycemic index score of 55. This makes it a safer alternative for diabetics, as it won't spike blood sugar levels as much.
Can Help Treat Anemia - molasses is a very good source of non-heme iron that may help in the treatment of anemia. It also contains folate, which promotes the production of red blood cells.
Promotes Bone Health - molasses contains many nutrients to keep bones healthy and strong, by maintaining a recommended daily quota of these minerals, you can lower the risk of osteoporosis and other bone diseases.
Cardiovascular Protection - many of the vitamins and minerals that blackstrap molasses contains are required to maintain a healthy heart and reduce the risk of strokes, heart attacks, and cardiovascular diseases.
Serves as Natural Treatment for ADD and ADHD - molasses doesn't cause the sugar spike that cane sugar does, it provides iron and B vitamins which have the ability to improve ADHD symptoms naturally. These vitamins and minerals also support the nervous system and brain function.
Cholesterol-Lowing - foods rich in potassium, such as molasses, help lower systolic blood pressure and reduce cholesterol.
How to use
Blackstrap or crude molasses is fairly easy to find in stores. You can easily experiment with it as a sweetener in your baking or foods. Here are some ideas of how you can use it in your kitchen:
Drizzle over oatmeal
Bake some delicious molasses cookies like these from Butternut Bakery
Use in your coffee for a burnt caramel flavor
Stir into a glass of milk for a sweet malty type drink
Replace date syrup with molasses in recipes
Replace liquid sweeteners with molasses like in my Banana Oat Cookies
Scour through Pinterest and you will find many tasty recipes using molasses, if you are on the hunt for some healthy options have a look through my Healthy Recipes Pinterest board for more ideas.
The way we like to use it is to simply eat it off a spoon after breakfast. My kids both enjoy the taste of it, while I prefer to down it with some water. That being said it definitely is a taste that you get used to and that I can enjoy and appreciate in small amounts. My husband prefers a spoon of it in his coffee, which adds a different depth of flavor.
I would say 1 - 2 Tablespoons a day is a healthy amount for active adults and about 1 Tablespoon for active kids for that extra health boost.
Final Thoughts
While there are many benefits of molasses, it is important to remember that it is still regarded a sugar and has a high amount of calories. The key to these benefits is consuming it in moderation so that the cons don't start to outweigh the pros.
Trust your body and how it feels. If you think you might be having too much, then cut down and see how you feel.
Blackstrap, unsulfured, organic molasses is your best buy and can really pack a healthy punch while still satisfying your sweet tooth.