HOW IS “SUGAR” A SUPERFOOD?

Jan 31

I wrote this back in 2020 right before the holidays. Recently I was looking back at some of my first blog posts and thought they would be good to share again, since so many of you are new to my little community. I hope you enjoy them This one is about molasses. Did you know it’s a superfood? If you want to incorporate some sweetness into your life, this sugar is one that has benefits!

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Molasses is the brown, viscous by-product of sugar making, produced from sugarcane. The juice is extracted and undergoes multiple boilings to concentrate it and allow sugar crystals to form, which are what we know of as white, refined or processed sugar. The dark, thick syrup remaining after the sugar crystals are removed is molasses.

Molasses is surprisingly nutrient-dense, and is considered a superfood based on its impressive vitamin and mineral content. Not to mention, its strong, robust flavor is an irreplaceable component in many recipes.

But, as with most foods, not all molasses is created equal! Three different types of molasses are distinguished by the number of times the juice has been boiled. And each type differs not only in appearance and flavor but also in nutritional composition.

Light molasses is the result of the first round of boiling and sugar crystal extraction and is sweetest and lightest in color. But, it doesn’t offer much in the way of concentrated micronutrients.

Dark molasses is the result of the second boiling and sugar crystal extraction. It’s less sweet and slightly bitter compared to light molasses, with a relatively higher nutritional content. This is the type of molasses that is found in most grocery stores and is typically used for making gingerbread and other sweet baked goods.

Blackstrap molasses is what remains after the third and final boiling, and as a result, it’s thicker, darker, and contains more concentrated nutritional content than any other molasses. It also has a much stronger flavor and lower sugar content, since three rounds of sugar crystals have been removed. You can find blackstrap molasses in specialty grocery stores and health food stores.

One tablespoon of blackstrap molasses (20 grams) contains only 47 calories, but packs in:

Iron (3.6 mg, or 20% of the RDA*)
Calcium (176 mg, or 17.6% of the RDA)
Copper (0.42 mg, or 21% of the RDA)
Manganese (0.54 mg, or 27% of the RDA)
Magnesium (44 mg, or 11% of the RDA)
Potassium (510 mg, or 9.7% of the RDA)
B vitamins, including B6 (0.15 mg, or 7.5% of the RDA) and smaller amounts of B2 and B3
Selenium (3.6 mg, or 5.2% of the RDA)
Small amounts of sodium, zinc, and phosphorus

(*RDA Recommended Daily Allowance)

One tablespoon of blackstrap molasses has over 3 mg of iron, (3 ounces of beef contains 2.2 mg). There aren’t many foods that can boast these kinds of micronutrient levels!

Yes, molasses contains sugar (about 50% sucrose, 25% glucose and 25% fructose), but the amount of nutrition per calorie is still very impressive. The glycemic index of blackstrap molasses is 55 (right on the border between low and moderate) compared to table sugar which is 80 (high).

Choosing the Right Molasses

Look for unsulphured blackstrap molasses, which means the molasses has been processed without sulfur dioxide, a bleaching and antimicrobial agent. Sulfur is sometimes added to extend its shelf life, kill bacteria and mold, and assist in processing sugarcane that’s been harvested at an early stage (as opposed to fully sun-ripened sugarcane). But, it can also be allergenic (especially to people sensitive to sulfites) and alters the taste of the molasses, giving it a chemical flavor. Unsulfured molasses made from mature (rather than green) sugarcane is considered higher quality and better tasting.

So, let’s not be afraid of adding this nutrient-dense food to our diets! Molasses, particularly unsulfured blackstrap, is a micronutrient powerhouse that can provide high levels of key nutrients. Give this molasses brownie recipe a try for a nutrient-dense snack that’s slightly spicy and sweet.