Molasses is a thick, dark liquid that comes from the process of making sugar. It’s commonly made from sugar plants, mainly sugarcane (Beta vulgaris var. Saccharifera) and sugar beets (Saccharum officinarum L.). It can also be produced from less common food sources such as dates, mulberries, and apricots. When the sugar can’t be crystallized further, the leftover liquid is molasses.
Molasses, despite being a byproduct of sugar, contains important nutrients such as magnesium and manganese. There is limited research on the effects of molasses on human health, but available studies show it may offer health benefits like relieving constipation. It’s also used in various industries, including animal feed and biofuel production. However, consuming molasses, especially in excess, can pose certain risks.
Molasses has been most widely studied for its use in treating pediatric functional constipation. Functional constipation is a common issue in children, affecting about 3% of children worldwide. It’s called functional constipation when there’s no specific medical reason for it, which is true for up to 95% of children with constipation.
In Persian folk medicine, sugar cane extracts like blackstrap molasses have been used to treat functional constipation in children.
One study involving 92 pediatric patients compared blackstrap molasses to polyethylene glycol, a common medication for constipation. The results showed no significant difference between the two groups, and no side effects were observed with the molasses. Researchers concluded that blackstrap molasses is a safe and effective treatment for pediatric functional constipation.
Oral mucositis is a common side effect for people undergoing radiation therapy for head and neck cancer. It’s an inflammatory symptom marked by redness, swelling, and sores in the mouth.
In a study of 80 patients, one group received radiation therapy alone, while the other group received radiation therapy with black mulberry molasses. The group using black mulberry molasses had a lower incidence and severity of oral mucositis. Black mulberry molasses usage was the only factor significantly associated with a reduced risk of mucositis. There were no differences in quality-of-life scores between the two groups.
Insulin is a hormone produced by the pancreas that helps your body use sugar from food for energy. Insulin resistance happens when the body doesn’t respond well to insulin, causing the pancreas to produce more insulin to keep blood sugar levels in check. This is important because higher-than-normal blood sugars over time can lead to type 2 diabetes.
A small study investigated whether a filtered sugarcane molasses concentrate (FMC) can help lower blood sugar and insulin levels after eating. The researchers tested this by giving healthy participants either a placebo or varying doses of the molasses concentrate before a standard breakfast on different days.
The study found that while blood sugar levels stayed similar across all meals, insulin levels decreased with higher FMC doses. Participants who might be more insulin resistant saw greater benefits from lower FMC doses. The researchers concluded that filtered sugarcane molasses concentrate showed the potential to reduce insulin responses and relieve the burden on the pancreas.
One tablespoon of molasses provides:
- Calories: 58
- Protein: 0 grams (g)
- Fat: 0.02 g
- Carbohydrates: 14.9 g
- Fiber: 0 g
- Manganese: 0.306 milligrams (mg), or 13% of the Daily Value (DV)
- Magnesium: 48.4 mg, or 12% of the DV
Molasses, a byproduct of sugar production, contains sugar but almost no protein or fat. It’s a good source of magnesium and manganese. Magnesium helps with many bodily functions, including muscle and nerve function, blood sugar control, and blood pressure. Manganese is important for strong bones, reproduction, blood clotting, and immune system health.
Compared to granulated sugar and honey, molasses contains more magnesium and manganese. It also has more magnesium but less manganese than maple syrup.
If you’re looking to boost your intake of magnesium and manganese specifically, foods like leafy greens, whole grains, and legumes are better options as they provide these minerals along with many other important nutrients.
While molasses may offer health benefits, the sweetener is high in sugar and has some risks, especially when consumed in large amounts. Too much sugar over time can increase the risk of weight gain, hypertension (high blood pressure), and type 2 diabetes. Like other sugary products, molasses can also increase the risk of tooth decay.
Monitor your total added sugar intake, including molasses, by checking food labels. Experts recommend limiting added sugars to no more than 10% of your daily calories.
Molasses also naturally contains a substance called sulfite. While sulfite is safe for most people, some are sensitive to it. Consumption of molasses and other sulfite-containing foods can potentially trigger allergies, asthma, and anaphylactic shock (a life-threatening allergic reaction) in these individuals.
Carefully read product labels if you have a sulfite allergy or any food allergy, and avoid trigger foods. Sulfites can be found in various foods, particularly processed foods. If you suspect a sulfite allergy, consult a medical professional for testing and guidance on managing your allergy safely.
Different grades of molasses are made during sugar production based on how many times sugar crystals are separated. The first extraction produces light, sweet molasses used in sweet foods such as baked goods and candies. It’s also used for making rum.
Light molasses can be used as a maple syrup substitute. You can drizzle a little light molasses on pancakes and waffles as well as foods like yogurt, oatmeal, and smoothies.
Dark molasses, from the second extraction, is thicker, darker, and less sweet. Its strong flavor is excellent for gingerbread cookies. You can also try using dark molasses to make homemade barbecue sauce by mixing it with ketchup, brown sugar, apple cider vinegar, vegetable oil, minced garlic, salt, pepper, and chili powder.
The final step in the sugar-making process yields blackstrap molasses, a dense and dark-colored syrup with a bitter taste. Blackstrap molasses is used in animal feed and the industrial production of vinegar, citric acid, and other products.
Molasses is also used to make ethanol, a type of biofuel, which is a renewable energy source. Microorganisms like bacteria and yeast can ferment the sugars in molasses to produce ethanol. Ethanol producers often use molasses because it’s inexpensive, has a lot of sugar, and doesn’t need extra treatment before fermentation.
Molasses can also be used in fertilizer to improve soil health.
Molasses is a byproduct of the sugar-making process and contains beneficial nutrients like magnesium and manganese. Some research shows molasses may offer health benefits, including constipation relief and reduced insulin response. However, more clinical studies are needed to fully understand these benefits and others.
Molasses is used in various industries, from making sweets and rum to serving as a biofuel and fertilizer. You can try using molasses as a sweetener in yogurt and smoothies or as an ingredient in cookie recipes and homemade sauces. Since molasses is dense in sugar, it’s best to consume it in moderation to prevent health risks associated with excess sugar consumption.
