When sugar cane is processed into
table sugar, a thick byproduct remains after the third boiling as the sugar
crystallizes. The concentrated syrup
containing the nutrient remnants of the sugar cane juice is blackstrap molasses.
While it is still a sweetener,
blackstrap molasses contains slightly fewer carbohydrates than sugar, honey, or
maple syrup and is touted for its higher vitamin and mineral. The following table shows the nutrient
content comparison of one teaspoon of each sweetener.
Nutrient Comparison of 1 Teaspoon of Various Sweeteners
|
||||
|
Blackstrap Molasses
|
Sugar
|
Honey
|
Maple Syrup
|
Energy (calories)
|
14
|
16
|
21.33
|
17.33
|
Carbohydrates (g)
|
3.7
|
4.2
|
5.77
|
4.47
|
Sugar (g)
|
3.7
|
4.19
|
5.75
|
4.03
|
Calcium (mg)
|
66.7
|
0
|
0.33
|
6.67
|
Iron (mg)
|
4.06
|
0
|
0.03
|
0.007
|
Potassium (mg)
|
200
|
0
|
3.67
|
14
|
Sodium (mg)
|
3.33
|
0
|
0.33
|
0.67
|
Other Nutrients
|
manganese,
copper, vitamin B6, selenium
|
|
phosphorus,
riboflavin, niacin
|
manganese, zinc, riboflavin, niacin
|
kcal = calorie, g = gram, mg = milligram
|
|
|
|
Added Sugar Fast Facts
·
Added sugar is any sugar added to a food or
beverage.
·
Average Americans consume 22 teaspoons of added
sugar per day.
·
One teaspoon is equal to four grams of sugar.
·
Amounts recommended by American Heart
Association:
o
No more than 6 teaspoons per day for most women
o
No more than 9 teaspoons per day for most men
·
Common names of added sugars on food labels:
o
Agave nectar, brown sugar, cane crystals, cane
sugar, corn sweetener, corn syrup, crystalline fructose, dextrose, evaporated
cane juice, fructose, fruit juice concentrates, glucose, high-fructose corn
syrup, honey, invert sugar, maltose, malt syrup, maple syrup, molasses, raw
sugar, sucrose, syrup
Historical Facts
·
Blackstrap molasses was cheaper, and therefore
more popular than sugar before the turn of the 19th Century.
·
In 1919, a molasses tsunami coined the Great
Molasses Flood tore through part of Boston, Massachusetts at 35 miles per hour
causing devastation in the area.
·
Blackstrap molasses has been regaining
popularity since the mid-1900s as people continue to make healthier food
choices.
Tips for Use
·
Blackstrap molasses has a distinct flavor (think
gingerbread cookies) due to the mineral content compared to other sweeteners.
·
Recipe substitutions:
o
1 cup of blackstrap molasses for every ¾ cup of
brown sugar (i.e. in baked beans)
o
cup for cup in place of other liquid sweeteners
(i.e. honey, maple syrup)
Information Collected
from the following sources:
Johnson RK, Appel LJ, Brands M, et al. Dietary sugars
intake and cardiovascular health: a scientific statement from the American
Heart Association. Circulation. 2009;120:1011-20.
Can you tell me more about
blackstrap molasses? The World’s Healthiest Foods. http://www.whfoods.com/genpage.php?tname=george&dbid=350. Accessed November 4, 2017.
USDA Food Composition Databases.
United States Department of Agriculture. https://ndb.nal.usda.gov/ndb/search/list. Accessed November 4, 2017.