A report published in the "Journal of the American Dietetic Association" in January 2009 noted that blackstrap and dark molasses had the greatest antioxidant content of the major sweeteners, including refined sugar, honey, brown sugar, agave syrup and maple syrup. Yet people newly diagnosed with diabetes still equate "sweet" with blood sugar, and they worry that any form of sweetening agent is forbidden to diabetics.
Concern
According to the American Diabetes Association, the notion that molasses and other sweeteners "cause" diabetes or cannot be eaten by diabetics are both unfortunately persistent myths. Type 1 diabetes comes from an inability to produce insulin, the hormone that converts sweets and starches to energy. Type 2 diabetes, the more common type, which also causes an inability to produce insulin, may sometimes be prevented by maintaining a healthy weight and eating a balanced diet. Yet sweeteners like blackstrap molasses only become problematic when abused.
Other Sweeteners
Calories and carbohydrates are key concerns for diabetics. No significant difference exists among the common sweeteners, with blackstrap molasses in the middle of the pack for carbs and calories. Blackstrap molasses has 58 calories and 15 g of carbs in 1 tbsp. Sugar contains 48 calories and 13 g of carbs in 1 tbsp., while 1 tbsp. of maple syrup has 52 calories and 13 g of carbs. Honey is slightly higher in both categories than the other sweeteners, at 64 calories and 17 g of carbs per tablespoon.
Guidelines
The ADA reports that people may safely eat sensible amounts of molasses and other sweeteners, noting that the overall amount of carbohydrates consumed is more important than whether the carbohydrate is a sugar or a starch. Carbohydrates raise blood glucose levels, so keeping a tight watch on the amount consumed is especially important for diabetics. Limiting your carb count to between 45 and 60 g per meal makes sense for most diabetics, according to the ADA. If you have 1 tbsp. of molasses on toast or oatmeal, for example, your count will be 15 g for the molasses and 15 g for one piece of toast or 1/2 cup of oatmeal, leaving you with room for a glass of juice or a piece of fruit. Extra juice and a double portion of toast or oatmeal with molasses, however, might send your blood glucose level into overdrive.
Advantages
The Center for Integrative Nutrition at the University of Massachusetts Medical School highlights blackstrap molasses as a helpful additive for vegetarians, vegans or other people who might otherwise miss out on key nutrients. Each tablespoon of blackstrap molasses supplies almost one-third of your daily iron needs and one-quarter of your daily calcium requirement. The sweetener is also high in magnesium and potassium. In contrast, honey and sugar contain none of these crucial minerals, while maple sugar only offers trace amounts of a few of the minerals.
References
- American Diabetes Association: Sugar and Desserts
- "Journal of the American Dietetic Association"; Total Antioxidant Content of Alternatives to Refined Sugar; K.M. Phillips, et al.; January 2009
- University of Massachusetts Medical School, Center for Integrative Nutrition: Nutrients of Concern in Vegetarian Diets
- American Diabetes Association: MyFoodAdvisor: Molasses, Dark, Light
- MayoClinic.com; Diabetes; March 2011
