Molasses, a byproduct of sugar cane, provides sweetness to baked goods and other recipes. Including it in your diet when you live with Type 1 or Type 2 diabetes may seem risky because of its potential impact on your blood sugar. Because it has a moderate ranking on the glycemic index, however, it is possible for diabetics to enjoy molasses within limits.
Glycemic Index
Many sweeteners are quite high on the glycemic index, which means they can cause an unhealthy spike in your blood sugar. The glycemic index of molasses is 55, a moderate rating on the scale. There are healthier options for sweeteners in the diabetic diet such as stevia, agave nectar and brown rice syrup, all of which fall low on the glycemic index, but you can still include molasses in your diet if you correctly develop your meal plan.
Manganese
Molasses is a source of manganese, and it may be an important mineral for those with diabetes. While study results are conflicting, the Linus Pauling Institute notes that people living with diabetes often suffer from a manganese deficiency, and it may play a role in glucose sensitivity. Additionally, manganese helps speed the healing of wounds; slow wound healing often plaques diabetes due in part to elevated glucose levels. A 1-tbsp. serving of molasses contains 0.3 mg of manganese; endeavor to include 1.8 to 2.3 mg in your diet each day.
Magnesium
If you have diabetes, you have a much higher risk of stroke than a healthy person, according to the National Stroke Association. Getting adequate quantities of magnesium in your diet can help mitigate that risk. Research published in the April 2009 issue of the "American Journal of Epidemiology" followed 14,000 middle-aged men and women during a two-year period -- the subjects that had a higher level of magnesium in their bodies demonstrated a lower risk of diabetes. During a 15-year follow up period, however, high magnesium intake also correlated to a lower risk of stroke, which benefits those with diabetes. One tbsp. of molasses contains 48 mg of magnesium. You should consume 270 to 400 mg of this mineral daily.
Potassium
Women who develop gestational diabetes during their pregnancy have a higher likelihood of becoming Type 2 diabetics as they get older, so getting adequate potassium during and after pregnancy is important to helping you avoid this condition. The February 2011 issue of "Diabetes Forecast" notes that a potassium-rich diet can help ward off Type 2 diabetes; molasses serves as a source of potassium, containing 293 mg per tbsp. The recommended daily intake of potassium stands at 2,000 mg.
References
- "Organic Lifestyles"; Healthy Sugar Alternatives; M. Edwards
- Linus Pauling Institute; Manganese; J. Higdon, Ph.D., et al.; March 2010
- University College London; Wound Healing in Normal and Diabetic Skin; D. Becker, et al.
- USDA National Nutrient Database: Molasses
- University of Maryland Medical Center; Manganese; June 2009
- National Stroke Association: Controllable Risk Factors -- Diabetes
