Table of ContentsView AllTable of ContentsHealth BenefitsTypes of MolassesNutritional BenefitsCulinary Uses and TipsSafety Tips
Table of ContentsView All
View All
Table of Contents
Health Benefits
Types of Molasses
Nutritional Benefits
Culinary Uses and Tips
Safety Tips
Traditionally, molasses has been used as animal feed and for producing products like vinegar, citric acid, and ethyl alcohol.It may also be used as an alternative tosugar.
Proponents believe molasses may benefit various aspects of health, including bone health and iron deficiency, due to its nutrient content. However, there isn’t strong scientific evidence supporting these uses.
The following article covers molasses and includes an overview of nutritional benefits, possible health benefits, culinary uses, and safety.
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Molasses Health Benefits
Compared to other sweeteners, molasses may provide more health benefits. This is because of molasses’s high mineral and nutrient content that isn’t found in many other sweeteners.
May Treat Iron Deficiency Anemia
Incorporating molasses into your diet may not only boost iron levels but also help prevent or treat iron deficiency anemia.
There are 5 milligrams (mg) of iron per 100 grams (g) of blackstrap molasses. Just 1 tablespoon per day of blackstrap molasses derived from either sugarcane or sugar beets is thought to be a remedy for iron deficiency anemia.
However, the type of iron in molasses is nonheme iron, a type of iron found in plants that’s not as well-absorbed as the iron found in meat (heme iron). Nonheme iron is better absorbed with a source of vitamin C, including citrus fruit and bell peppers.
InAyurveda—the traditional system of medicine of India—sugarcane molasses is used to treat iron deficiency anemia. Molasses contains iron and other nutrients like sulfur (in sulfured molasses), fructose, and copper that may enhance iron absorption.
However, evidence of the effectiveness of molasses in treating iron deficiency anemia is mostly anecdotal. Therefore, more research is needed.
May Promote Bone Health
Minerals in molasses, such as calcium, magnesium, and phosphorus, are essential tobone health.
It would be best to have adequate calcium, magnesium, and phosphorus intake to maintain bone health. Calcium and phosphorus intake are associated with improved bone mineral density and growth; magnesium is vital to bone development. Not getting enough of these minerals may increase the risk of osteoporosis.
One tablespoon of molasses contains 11% of the daily value (DV) of magnesium and 3% DV of calcium.
It should be noted, however, that there is minimal scientific research regarding the direct role of molasses in bone health. More research is needed in this area.
May Support Energy
Unlike refined sugar, molasses contains natural sugars. These sugars are also carbohydrates, which are your body’s preferred macronutrient for energy. This means that molasses may provide a sustainable source of energy.
Molasses contains fermentable sugars, making it a reliable energy source for livestock. Because the sugars in molasses are concentrated, it’s also considered an efficient energy source.
Compared to refined sugar, molasses (and some other natural sweeteners) contains more nutrients. These nutrients may help molasses provide quick but stable energy that may lowerinsulin resistance, which occurs when your cells don’t respond well to insulin and can’t take up glucose from the blood to use as energy, requiring the pancreas to make 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 than other carbohydrates for energy.
May Relieve Constipation in Children
Molasses may be a natural treatment option forconstipation.
One study compared blackstrap molasses to PEG syrup in children with functional constipation. Over one month, participants consumed either blackstrap molasses orpolyethylene glycol(PEG) syrup at a dose of 1 milliliter per kilogram (mL/kg) of body weight. Both the blackstrap molasses and the PEG syrup effectively relieved constipation in children.
Milk and molassesenemasare sometimes used in the hospital setting to relieve children’s constipation and are considered safe and effective.
There are a few varieties of molasses. Each type of molasses depends on its source and the process used to make it.
The more the sugarcane or sugar beet goes through centrifuging, the thicker the molasses becomes. The first molasses from the sugar-making process is the sweetest and lightest in color. Blackstrap molasses, the thickest, most concentrated form, is the product of the final centrifuge.
Molasses may be sulfured or unsulfured. Sulfured molasses contains a form ofsulfurcalled sulfur dioxide, a preservative.Unsulfured molasses does not.Many people use molasses for its nutritional benefits, which include its antioxidants.
Both sugarcane and sugar beet molasses are considered nutrient-dense due to their content ofmacronutrients(nutrients essential to our bodies) andmicronutrients(nutrients needed in smaller amounts than macronutrients).However, the two sources of molasses are not entirely the same.
Beet molasses contains more protein than sugarcane molasses, but sugarcane molasses contains morebiotin. Sugarcane molasses also has a higher concentration ofcalciumandphosphorus, while sugar beet molasses has more sodium andpotassium.
Molasses is a source of minerals, macronutrients, and other vital nutrients.
Some minerals, like iron, calcium, and magnesium, are especially rich in molasses.
Due to itsironcontent, molasses is believed to benefit those withiron deficiency anemia.Molasses may also benefit people at a higher risk of developing iron deficiency anemia, such as people who are pregnant or breastfeeding, people who menstruate, children, and people who follow certain diets.
Molasses also contains calcium and magnesium, two minerals vital to bone health. Research shows that combining calcium, magnesium, and other nutrients may help preventosteoporosis.
Additionally, molasses contains various antioxidants, includingpolyphenolsandflavonoids.
A typical serving of molasses is 1 tablespoon. The nutrition profile of 1 tablespoon of molasses is as follows:
Many people use molasses as a sweetener due to its added nutritional benefits. Molasses can be used and consumed in many ways:
Storing molasses properly will help ensure freshness, flavor, and shelf life. It would be best to store molasses at room temperature and in a cool, dry location like a cupboard or pantry. Molasses should be stored in its original jar or container.
Molasses can spoil, which is why it’s best to keep it out of direct sunlight. Also, be sure to always close the molasses lid tightly.
In general, molasses is considered safe for most people to consume. However, there are some things to consider when using molasses.
Some people may be allergic to molasses or its ingredients, including sulfur and sulfites.Seek immediate attention if you have signs of asevere allergic reaction(itching, hives, shortness of breath) to molasses.
There are some concerns about the sugar content of molasses. However, the nutritional benefits of molasses may outweigh its sugar content, mainly when used in moderation.
Per the Dietary Guidelines for Americans, added sugars should make up no more than 10% of your total caloric intake daily. For a 2,000-calorie diet, this would be about 12 teaspoons of added sugar.For context, one serving of molasses is 3 teaspoons (1 tablespoon) containing 15 g sugar.
Although molasses is considered a more nutrient-dense alternative to sugar, people withdiabetesmay still need to limit their intake. However, some research shows that molasses may have a reduced impact on the insulin response.
While specific guidelines aren’t available, it may be best for people with diabetes to use molasses in moderation.
Summary
Molasses is a thick, syrupy product of sugar processing. The two most common sources of molasses are sugarcane and sugar beets.
Molasses ranges in color from light to dark brown. Blackstrap molasses is the darkest molasses and is made when sugar crystals are centrifuged for the final time.
Molasses may be helpful for iron deficiency anemia, bone health, energy, and childhood constipation. However, more research is needed overall to prove the effectiveness of molasses in these and other health issues.
In cooking, molasses is used in various baked goods or as a glaze or sauce in savory dishes.
21 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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