It’s thick. It’s gooey. It’s gross.
At least that’s what I thought when I first tried blackstrap molasses. I discovered this superfood after researching ways to increase my iron levels during my menstruating phase. We all know the primary vegan food sources that pack a ton of iron like lentils, spinach, seaweed, cashews, and several different seeds. But did you know that blackstrap molasses contains several important nutrients, one of which is iron?
It’s a hidden superfood that no one talks about.
This type of molasses, which is low glycemic, is technically a byproduct of sugarcane. However, it’s unlike sugarcane because it contains iron, calcium, magnesium, and even potassium. Blackstrap molasses differs from regular molasses because the former is extracted at the final stage of processing. What could have been a waste product from the sugarcane industry is now this nutrient powerhouse. It’s not as sweet as sugarcane syrup or even regular molasses, but blackstrap molasses has several important health benefits.
One crucial health benefit is the absorbable iron it provides. Although necessary iron levels depend on age and gender, the range for most adults is 8–18 mg per day. Menstruating women need a lot more iron, and lately, more and more women (vegan or not) are becoming anemic due to low iron levels. Iron is important for the body, especially for our hemoglobin. Iron is critical for the body for cell function and growth as well. Without it, one can feel lethargic, dizzy, and suffer from heart palpitations.
There has been some heated debate among meat-eaters who believe veganism isn’t a healthy diet because of how much necessary iron is in animal-based diets. Heme iron, which is found in meat, is absorbed by the body faster than non-heme iron, found in plants. Vegetarians and vegans can still maintain adequate iron levels by consuming plant sources, making sure to be extra mindful of iron levels during one’s menstrual cycle.
It is recommended by doctors to take 2 tablespoons of blackstrap molasses a day to achieve one’s daily iron requirements, along with eating iron-rich plant foods. The nutrients in this wonderful syrup have been shown to help ease PMS symptoms, like bloating, water retention, acne, and cramps due to the high levels of magnesium. Blackstrap molasses can also help with constipation because of the magnesium it provides.
So if you’re trying to stay healthy, cut out sugar, and gain extra health benefits then this is the sweetener for you!
It does have a pretty distinct taste, one that might be best to mask. I personally like to drink it in a warm beverage or in baked goods, but I also mix it with warm water and take it like a shot when I’m in a pitch. You can buy blackstrap molasses at most grocery stores in the baking section where you’ll find other sweeteners, like regular molasses and honey. Not all brands are created equal though, and some have higher nutritional value than others. If you’re new to trying it, I would suggest using it in the recipe below. You get the benefit of having a classic warm beverage, along with the health properties of blackstrap molasses.
Recipes
Hot Cocoa Elixir
Ingredients:
- 1-2 cups of non-dairy milk (my favorite is oat milk!)
- 1 tablespoon of blackstrap molasses
- 1 tablespoon cocoa powder
- 1 teaspoon maca powder
- 1 teaspoon agave (or another sweetener of choice)
- ½ teaspoon ground cinnamon
Heat milk on the stovetop on medium until warm. Add cocoa powder, maca powder, agave, and cinnamon and whisk together. Then add blackstrap molasses and whisk well. Transfer to a mug. Add agave. You can also use a milk frother to create a frothy texture. Agave or maple syrup is used to counteract the bitterness of blackstrap molasses. Eventually, you can work up to 2 tablespoons of molasses when you’ve developed the taste for it. It’s very viscous and can be hard to drink, which is why it’s good to mix it with other liquids.
Blackstrap molasses works well with oatmeal too. Here’s a recipe adapted from Vegetarian Zen that’s worth trying.
Molasses Oatmeal
Ingredients:
- ½ cup oats
- 1 cup non-dairy milk
- 1-2 tablespoons blackstrap molasses
- 1 tablespoon ground flax seeds or chia seeds
- A handful of chopped nuts and/or fruit
- Maple syrup to taste
In a small saucepan, bring the milk to a boil. Add in oats, reduce heat to medium, and simmer for 5-10 minutes until oats are cooked thoroughly. Place in a bowl and add the rest of the ingredients and mix well. Add extra milk or water to thin oatmeal if necessary.
So next time that “time of the month” comes around, instead of just reaching for a chocolate bar, try this drink or the warming oatmeal dish. It may take some getting used to the flavor of blackstrap molasses but don’t fret. After some time, the taste will grow on you and you’ll be happy. Your body, and improved iron levels, will thank you.
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Photo: Sonika Agarwal on Unsplash
FAQs
Molasses contains more nutrients than refined sugar. However, while molasses appears to be a slightly less harmful version of sugar, it can still have negative health effects. Anyone consuming molasses should do so in moderation, bearing in mind that a serving is 1 tbs, or 20 g.
What is the difference between black molasses and blackstrap molasses? ›
It's the number of times the juice is boiled that makes all the difference. Light or regular molasses is produced after the second boiling. Blackstrap molasses is what comes from a third boiling, and it's very bitter. You'll usually see it used in baked beans or barbecue sauce.
Why can't you use blackstrap molasses in cookies? ›
While light and dark molasses can be used fairly interchangeably, blackstrap molasses can overpower your baking with off-putting flavors.
How much blackstrap molasses should I take daily for anemia? ›
Blackstrap molasses, also known as pregnancy tea (1 tablespoon per day in a cup of hot water), is a good source of iron, B vitamins, and minerals. Blackstrap molasses is also a very gentle laxative.
What happens if you only have blackstrap molasses? ›
Do not substitute blackstrap molasses for light or dark molasses; the resulting flavor may overpower the recipe. Only use blackstrap molasses if a recipe specifically calls for it.
What's the difference between Supreme baking molasses and blackstrap molasses? ›
Blackstrap Molasses contains more minerals than Supreme Baking Molasses because it is more concentrated as more sugar has been removed.
Why is there a warning on blackstrap molasses? ›
Possible risks. Blackstrap molasses contains very high levels of the chemical acrylamide, which may be carcinogenic (19). Acrylamide forms in foods when sugars and the amino acid asparagine are subjected to certain high heat cooking methods, such as frying, roasting, and baking ( 20 ).
Can blackstrap molasses reverse gray hair? ›
And, yes, it may even turn premature grey hair back to its original color. Most folks who use blackstrap molasses for an ailment (or to remove greys) usually either take it by mouth, dissolve it in water or milk, or drizzle over oatmeal.
What are the cons of blackstrap molasses? ›
Possible Risks and Side Effects
- Blood Sugar Regulation. Even though blackstrap molasses has a lower glycemic index than regular sugar, it can still alter blood sugar levels. ...
- Allergic Reactions. Some people may find they are allergic to blackstrap molasses. ...
- Heavy Metal Contamination.
Blackstrap Molasses
How it's made: Blackstrap is made from the third and final boiling of the molasses. It is considered the healthiest of all molasses since it retains the most vitamins and minerals.
Unsulphured molasses can be light, dark or blackstrap, as long as it hasn't been treated with sulphur dioxide. Most commercially produced molasses is unsulphured.
Why did people stop using molasses? ›
After the end of World War I, refined sugar prices dropped drastically resulting in the migration of consumers from molasses to white sugar crystals.
Can you eat blackstrap molasses straight? ›
Some people (including myself, when I first learned of the power of blackstrap several years ago), simply take it by the tablespoon-full. I remember the first time I tasted the sticky black stuff. I thought it tasted like licorice. It wasn't horrible, but it definitely took some getting used to!
Which is better, sulphured or unsulphured molasses? ›
If green, unripe sugarcane is used, it is treated with sulfur dioxide first to preserve it. It can leave a chemical taste in the mouth, so we recommend looking for unsulfured molasses whenever possible.
Does molasses need to be refrigerated? ›
Molasses is best kept at room temperature between 10°C to 21°C (50 – 70°F). The shelf life of molasses is generally 18 months when kept below 21°C and under reasonably steady conditions of temperature and humidity. Refrigeration or freezing may crystallize the natural sugars and therefore is not recommended.
What are the side effects of too much blackstrap molasses? ›
Blood Sugar Spikes: Molasses can lead to rapid increases in blood sugar levels, making it unsuitable for those with diabetes or insulin resistance. Iron Overload: Excessive consumption of molasses, particularly blackstrap molasses, can lead to excessive iron intake, which may be harmful to some individuals.
Does molasses help you sleep? ›
Consume a spoonful of blackstrap molasses to boost energy. 12. Natural Sleep Aid—When taken at bedtime, the calcium and magnesium help the body relax and promote restful sleep. Many people mix a tablespoon with warm milk (dairy or non-dairy) for a delicious sleepy-time drink.
Why would a recipe say not to use blackstrap molasses? ›
Do not use blackstrap molasses as a substitute for light or dark molasses. It has a strong, bitter taste and isn't very sweet. It's more likely to wreck your recipe than help it.
Which is healthier blackstrap molasses or honey? ›
Blackstrap molasses is also a more concentrated source of nutrients. Depending on which type you choose, molasses is a surprisingly decent source of several nutrients, including calcium, iron, and magnesium, with smaller amounts of zinc and selenium.
What is the best way to take blackstrap molasses? ›
Because of its unique, rich flavor, some people use blackstrap molasses as a spread or topping on toast, oatmeal and porridges. It's also a good sweetener for marinades, barbecue sauce and to use while baking.
There's no cut-and-dry answer to the question of whether molasses goes bad. If you store it in a cool, dark place, it could last for years without obvious signs of spoilage (like mold or an off scent). If the molasses was exposed to moisture or air, the chances of it spoiling sooner go up.
What kind of molasses is Grandma's original? ›
Grandma's Molasses is made of the highest grade sugarcane molasses that is unsulfured and contains no preservatives, artificial flavors or artificial colors. It's the secret ingredient for baking and cooking. Grandma's Molasses is a nutritious alternative to refined sugar that is also Kosher and gluten free.
Why does molasses have a prop 65 warning? ›
The packaging of molasses develops the awakening call for the consumers as we are aware of the fact that molasses contains heavy and lengthy metals like copper, iron, arsenic, and zinc. Due to this, it is necessary to have a prop 65 warning on every molasses packaging.
What does black molasses do to your body? ›
Blackstrap molasses helps stabilize blood sugar levels, which can be extremely beneficial for people with diabetes. It has a low glycemic index and naturally slows the metabolism of glucose and carbohydrates — resulting in less insulin production.
Can blackstrap molasses balance hormones? ›
Rich in iron, blackstrap molasses can improve your mood, which relies on a balance of hormones including serotonin, dopamine and other vital hormones.
