I like it in yogurt & in coffee ..
Meet Blackstrap Molasses: The ‘Best Source’ Of Plant-Based Iron
Dense, dark, and packed with nutrients, blackstrap molasses contains a high
amount of vegan iron
BY CLAIRE HAMLETT
22ND MARCH 2024
4 MINUTES READ
A bowl and spoon full of blackstrap molasses, an iron-rich vegan food
Here's everything you need to know about blackstrap molasses - Media
Credit: Adobe Stock
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We all know sugar is bad for us, but it can be hard to give up sweet treats.
Luckily, there is a healthier sugar alternative to consider adding to your diet.
Blackstrap molasses, a by-product of refining cane sugar, is a thick, dark,
lower-sugar type of molasses. Its strong taste is often described as
“bittersweet” and it is surprisingly full of nutrients. It’s best known for being
an excellent plant-based source of iron.
While molasses is a fairly common sugar substitute, blackstrap molasses is
not quite as known. Here’s everything you need to know about this nutritious
food.
Molasses versus blackstrap
When sugarcane is crushed to create sugar, it produces a juice that is boiled
until it crystallizes, creating raw sugar. Extracting the crystals leaves behind a
syrup – this is molasses. The more the sugar is extracted through further
boiling, the more concentrated the molasses becomes.
Regular molasses is lighter in color and contains around 70 percent sugar.
Blackstrap molasses, which is created through further sugar extraction, is
darker and contain less sugar – around 45 percent. Blackstrap also has a
lower moisture content than regular molasses.
The extraction of the sugar leaves behind the minerals that are present in the
sugarcane, which is why molasses is so nutrient-rich.
Blackstrap molasses as an iron source
Jars of blackstrap molasses, a good vegan source of iron
Trevor Mogg / Alamy Stock Photo
Blackstrap molasses is regarded as a great vegan source of iron
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Blackstrap molasses is very low in fat and packed with minerals. Perhaps
most notably, it’s full of non-heme iron (the type of iron that’s found in plant
sources). According to plant-based chef and nutrition coach Lisa Marley,
blackstrap molasses is the “best source” of this type of iron, containing
around 4.9mg in two tablespoons. Plant-based eaters often get criticized for
lack of iron intake, but it is more than possible to get your recommended
daily amount (RDA) with vegan sources. It’s usually recommended that men
consume around 8.7mg, while women and people who menstruate should
eat 14.8mg.
Non-heme iron is often less easy for the body to absorb than heme iron
(which is found in meat), but that doesn’t mean vegans are inevitably
deficient – you just have to eat the right foods. Blackstrap molasses is a great
way to boost your iron intake, and its iron is also thought to be 85 percent
bioavailable – which is considered high.
Other plant foods like tofu, lentils, beans, and swiss chard are packed with
iron as well, so it’s a good idea to eat a mix of these. Eating vitamin C rich
foods – like lemon, bell peppers, and broccoli – with your meals can help aid
iron absorption. Try out these iron-rich vegan recipes to ensure you’re
getting good amounts of iron into your diet.
Other nutrients in blackstrap molasses
Blackstrap molasses also contains calcium and magnesium. Around two
tablespoons contains a gram of protein, and it’s also a great source of
manganese, copper, calcium, potassium, magnesium, vitamin B6, and
selenium.
Due to its mineral and vitamin content, blackstrap molasses can contribute to
a number of healthy body functions. Calcium is needed for healthy bones,
while iron is required for making red blood cells to circulate oxygen around
the body.
Many adults don’t get enough of magnesium in their diet. This mineral can
help support muscle recovery when you exercise and has anti-inflammatory
benefits. Selenium, meanwhile, is an antioxidant and may lower the risk of
developing certain cancers.
Blackstrap molasses is “a good source of potassium, which is important for
heart health and regulating blood pressure,” Marley tells Plant Based News.
“Other benefits include containing B Vitamins. B vitamins are important for
energy metabolism. It contains vitamins such as B6, riboflavin, thiamine and
niacin.”
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How to use blackstrap molasses
The most common use of molasses is in baking or as a glaze. But while
regular molasses can often be used in place of sugar, blackstrap molasses
may not give you the same results. Its low moisture content and slight
saltiness and bitterness means it’ll affect the texture and taste of your baked
goods.
But some recipes specifically call for blackstrap molasses. These peanut
butter oatmeal cookies by Connoisseurus Veg are a less sweet, healthy
snack or breakfast cookie. The Peaceful Dumpling suggests using it to make
hot cocoa or stirring a tablespoon into your oatmeal. Or make these
gingerbread energy balls by Natalie’s Food and Health.
“Blackstrap molasses also works well in marinades for BBQ sauces, and
salad dressing and dips,” says Marley.
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