Molasses is a thick, viscous liquid that comes from sugar cane and sugar beets. It is a by-product of the sugar manufacturing process.
Traditionally, molasses has been used as animal feed and to produce products such as vinegar, citric acid, and ethyl alcohol. You can use it as a substitute for sugar.
Proponents believe that molasses may benefit various aspects of health, including bone health and iron deficiency, due to its nutrient content. However, there is no strong scientific evidence to support these uses.
The following article covers molasses and includes an overview of its nutritional benefits, possible health benefits, culinary uses, and safety.
Health Benefits of Molasses
Compared to other sweeteners, molasses may provide more health benefits. This is due to the high mineral and nutrient content of molasses, which is not found in many other sweeteners.
Can treat iron deficiency anemia
Incorporating molasses into your diet can not only boost iron levels, but may also help prevent or treat iron deficiency anemia.
Blackstrap molasses contains 5 milligrams (mg) of iron per 100 grams (g). Consuming just one tablespoon a day of blackstrap molasses, derived from sugar cane or sugar beets, is thought to treat iron deficiency anemia.
However, the type of iron contained in molasses is non-heme iron, a type of iron found in plants that is not as well absorbed as the iron found in meat (heme iron). Non-heme iron is better absorbed with sources of vitamin C, including citrus fruits and green peppers.
in Ayurveda—Indian traditional medicine system—Sugarcane molasses is used to treat iron deficiency anemia. Molasses contains iron and other nutrients such as sulfur (in sulfated molasses), fructose, and copper, which may improve iron absorption.
However, evidence that molasses is effective in treating iron deficiency anemia is mostly anecdotal. Therefore, more research is needed.
May Promote Bone Health
The minerals in molasses, such as calcium, magnesium, and phosphorus, are essential for bone health.
To maintain bone health, it is best to consume adequate calcium, magnesium, and phosphorus. Calcium and phosphorus intake are associated with improved bone density and growth. Magnesium is essential for bone development. Not consuming enough of these minerals may increase your risk of osteoporosis.
One tablespoon of molasses contains 11% of your daily value (DV) for magnesium and 3% for calcium.
However, it is important to note that there is little scientific research on the direct role of molasses in bone health. More research is needed in this area.
Energy support available
Unlike refined sugar, molasses contains natural sugars. These sugars are also carbohydrates and the body's preferred macronutrient for energy. This means that molasses can provide a sustainable energy source.
Molasses contains fermentable sugars, making it a reliable source of energy for livestock. Because the sugars in molasses are concentrated, it is also considered an efficient source of energy.
Compared to refined sugar, molasses (and other natural sweeteners) contain more nutrients. These nutrients may help molasses provide quick, steady energy that can lower insulin resistance. This occurs when cells do not respond well to insulin and are unable to absorb glucose from the blood for use as energy, forcing the pancreas to produce more insulin. .
There is also interest in using molasses as an energy source for athletes. However, more research is needed to determine whether molasses is more reliable for energy than other carbohydrates.
May relieve constipation in children
Molasses may be a natural treatment option for constipation.
One study compared blackstrap molasses to PEG syrup in children with functional constipation. Over the course of a month, participants were asked to use either blackstrap molasses or polyethylene glycol (PEG) syrup at 1 milliliter per kilogram of body weight (mL/kg). Both blackstrap molasses and PEG syrup effectively relieved constipation in children.
Milk and molasses enemas are sometimes used in hospitals to relieve constipation in children and are considered safe and effective.
Types of Molasses
There are several types of molasses. Each type of molasses is different depending on its source and manufacturing process.
Molasses is a thick, brown syrup extracted from sugar cane or sugar beets. It is a product of the sugar refining process in which sucrose is extracted from raw materials. Molasses is separated from sugar crystals by centrifugation. This method separates molecules of different densities by rotating them around an axis at high speed in solution.
The more sugar cane or sugar beets are centrifuged, the thicker the molasses becomes. The first molasses from the sugar making process is the sweetest and lightest in color. Blackstrap molasses, the thickest and most concentrated form, is the product of the final centrifuge.
Molasses may or may not be sulfurized. Sulfur molasses contains a form of sulfur called sulfur dioxide, which is a preservative. Sulfur-free molasses does not.
Many people use molasses for its nutritional benefits, including antioxidants.
Both sugarcane and beet molasses are considered nutritionally dense due to their content of macronutrients (nutrients that are essential to our bodies) and micronutrients (nutrients that we need in smaller amounts than macronutrients). However, no two sources of molasses are exactly the same.
Beet molasses contains more protein than sugarcane molasses, but sugarcane molasses contains more biotin. Sugarcane molasses has higher concentrations of calcium and phosphorus, while beet molasses contains more sodium and potassium.
nutritional benefits
Molasses is a source of minerals, macronutrients, and other essential nutrients.
Some minerals, such as iron, calcium, and magnesium, are especially rich in molasses.
Due to its iron content, molasses is known to benefit people with iron deficiency anemia. Molasses may also help people at higher risk of developing iron deficiency anemia, including those who are pregnant or breastfeeding, those who menstruate, children, and those who follow certain diets.
Molasses also contains calcium and magnesium, two minerals essential for bone health. Research shows that combining calcium, magnesium, and other nutrients may help prevent it. osteoporosis.
Molasses also contains a variety of antioxidants, including: polyphenol and Flavonoids.
A typical serving of molasses is 1 tablespoon. The nutritional profile of 1 tablespoon of molasses is as follows:
Cooking Uses and Tips
Many people use molasses as a sweetener because of its added nutritional benefits. Molasses can be used and consumed in a variety of ways.
Bakers can use molasses in cookies, breads, cakes, pies, gingerbread, and other sweet treats.
Savory dishes may require molasses as a flavor enhancer. Molasses can be used to make glazes and sauces for chicken, pork, fish, and vegetables. They are sometimes added to baked bean recipes.
Some people use molasses instead of other sweeteners, such as maple syrup, honey, or corn syrup, to increase nutritional value. When making substitutions, keep in mind that molasses tends to be less sweet than these and other sweeteners.
Properly storing molasses helps ensure freshness, flavor, and shelf life.
Molasses is best stored at room temperature in a cool, dry place, such as a cupboard or pantry. Molasses should be stored in its original bottle or container.
It is best to keep molasses out of direct sunlight as it can spoil. Also, always keep the molasses lid tightly closed.
safety tips
Molasses is generally considered safe for most people to consume. However, there are a few things to consider when using molasses.
Some people may be allergic to molasses or its ingredients, which include sulfur and sulfites. Get immediate attention if you have any signs of a serious allergic reaction to molasses (itching, hives, shortness of breath).
There are some concerns about the sugar content in molasses. However, the nutritional benefits of molasses may outweigh its sugar content, primarily when used in moderation.
According to the Dietary Guidelines for Americans, added sugars should not exceed 10% of your total daily calorie intake. A 2,000 calorie diet would add about 12 teaspoons of sugar. For context, one serving of molasses is 3 teaspoons (1 tablespoon), which contains 15 grams of sugar.
Although molasses is considered a more nutritious alternative to sugar, people with diabetes may still need to limit its intake. However, some studies show that the effect of molasses on insulin response may be reduced.
Although there are no specific guidelines, it is best for people with diabetes to use molasses in moderation.
summary
Molasses is a thick, syrupy product made from sugar processing. The two most common sources of molasses are sugar cane and sugar beets.
The color of molasses ranges from light to dark brown. Blackstrap molasses is the darkest molasses and is made when the sugar crystals are last centrifuged.
Molasses may help with iron deficiency anemia, bone health, energy, and constipation in children. However, more research is needed overall to prove the effectiveness of molasses for these and other health problems.
In cooking, molasses is used in a variety of baked goods or as a glaze or sauce in savory dishes.
Molasses is generally considered safe, but should be avoided by people allergic to molasses or its ingredients.
Talk to your health care provider to learn more about molasses or to decide if it is right for you.