Sugar is so polarising. And yet it’s present in natural and added forms in most food. Fruits have naturally occurring sugars in varying degrees depending on the fruit and every food preparation will have some element that contains sugar and so it is near impossible to cut it out of your diet. There are so many alternatives and substitutes for white sugar ranging from stevia to monk fruit sweetener to aspartame and even coconut sugar. While all these could be great options, we in India like to fall back on our good ol’ jaggery.
This is one product that is found in almost every Indian home and can be a good alternative to regular white sugar. Jaggery has more to offer than sugar and those benefits are minerals like iron, calcium, magnesium, potassium, phosphorus; small amounts of B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), and B6; antioxidants like polyphenols and flavonoids and trace minerals like zinc and copper. While these are not at the levels of a person’s daily requirement, having jaggery does contribute to these daily nutritional needs.
The nutrient content of jaggery can vary based on factors such as the source of the raw material (sugarcane or palm), the processing method, and the degree of refinement. Jaggery is a better nutritional choice compared to refined sugar because it retains some of the minerals and nutrients that are lost during the refining process.
Now if we go one step further and talk about molasses the treasure trove of goodness is in a different league altogether.
Blackstrap Molasses
Blackstrap molasses is dark in colour due to its high concentration of minerals, vitamins, and other compounds that develop as sugar cane juice is boiled and refined.
During the sugar cane refining process, the sugar cane juice is boiled to concentrate the sugar content. As the juice is boiled down, it undergoes several stages of crystallisation and separation. With each successive boiling and sugar crystallisation, more sugar is removed from the juice, leaving behind a higher concentration of other compounds.
Blackstrap molasses is rich in minerals such as iron, calcium, magnesium, and potassium and these minerals contribute to the dark colour of the molasses. As the sugar cane juice is processed and concentrated, these minerals become more concentrated as well, further deepening the colour of the molasses.
Blackstrap molasses is obtained from the final stages of sugar crystallisation. By this point, a significant amount of sugar has been removed from the sugar cane juice. The remaining liquid contains a high concentration of other compounds, including minerals, vitamins, and organic acids.
Overall, the dark color of blackstrap molasses is a result of the complex chemical reactions that occur during the sugar cane refining process, as well as the high concentration of minerals and other compounds present in the molasses. This darkness is an indicator of the rich nutrient content and distinctive flavour profile that blackstrap molasses offer.
Molasses is a byproduct of sugar cane refining and has a rich nutritional profile and potential health benefits.
This dark, viscous liquid with a strong flavour, contains several essential nutrients and compounds.
Nutritional benefits
Blackstrap molasses are rich in
- Iron
- Calcium
- Magnesium
- Potassium
- Manganese
- B vitamins (particularly B6 and niacin)
It contains non-heme iron, which might not be as easily absorbed as heme iron from animal sources, but it can still contribute to iron intake for those suffering from anemia.
Blackstrap molasses can be incorporated into smoothies, yoghurt, oatmeal, or even drizzled over pancakes or waffles as a way to boost nutrient intake.
Its calcium, magnesium, and phosphorus content make blackstrap molasses potentially beneficial for maintaining bone health and preventing conditions like osteoporosis.
Due to its carbohydrate content, blackstrap molasses can provide a quick energy boost, making it suitable as a pre- or post-workout addition to beverages or snacks.
Vegetarians and vegans can benefit from blackstrap molasses’ iron content, as they might have limited access to heme iron found in animal products.
Blackstrap molasses contains dietary fibre, which can aid in promoting healthy digestion and regular bowel movements.
Some studies suggest that blackstrap molasses may have antioxidant properties, which could help protect cells from oxidative stress and inflammation.
Unlike refined sugar, blackstrap molasses contains trace amounts of minerals and nutrients, making it a more health-conscious sweetening option in beverages like tea or even as a topping on toast.
Uses of Blackstrap Molasses
Sweetener: Blackstrap molasses can be used as a natural sweetener in various recipes, such as baking, cooking, and beverages. Its distinct flavour might not suit all recipes, but it can add depth to dishes like gingerbread cookies, barbecue sauces, and marinades.
Skin and hair: Some people use blackstrap molasses topically as part of homemade skin and hair treatments due to its mineral content.
While blackstrap molasses can be a valuable addition, it’s not a miracle food, and its benefits are most significant when part of a well-rounded diet.
