Derived from crushed sugar beets or sugar cane, molasses is a byproduct of the sugar-making process. The thick syrup can range in color, sweetness and density, as well as vitamins and minerals. Although its sugar content is very high, it may be a healthier alternative if you’re going to eat sugar anyway.
Health benefits
Although you shouldn’t rely on molasses to get your vitamins and minerals, it does supply moderate amounts of health benefits, including the following:
- Calcium: helps promote bone health and osteoporosis
- Copper, iron and selenium: help promote bone health
- Potassium: promotes healthy blood pressure which, in turn, helps to maintain heart health
- HDL (“good” cholesterol): Although the effects of molasses were only tested on animal heart health, the results showed that animals who consumed molasses had increased levels of good cholesterol, which may protect against strokes and heart disease.
- Blood sugar: While diabetics should limit their intake of all types of sugar, including molasses, because of its glycemic index rating, studies have shown that molasses may help stabilize blood sugar levels in healthy adults who are sticking to a high-carbohydrate diet.
- Antioxidants: Antioxidants have been shown to help protect the cells in your body from oxidative stress, which has been linked to cancer and other diseases. One type of molasses, called “blackstrap” boats more antioxidants than other natural sweeteners, including maple syrup, agave nectar and even honey. (Blackstrap, which is produced by the third boiling of sugar.)
Side effects
First and foremost, molasses can be harmful to diabetics because of its sugar content.
It can also cause digestive issues if consumed in large quantities, including diarrhea or loose stools. Anyone with irritable bowel syndrome may want to avoid molasses.
If you don’t have diabetes or IBS, molasses is probably safe to consume in small doses. Just remember that a serving is just 1 tablespoon.
