Molasses: The Forgotten Superfood with Deep Roots and Big Benefits
For something once as common as table salt, molasses has all but disappeared from modern kitchens. Yet for generations, it was a staple—used daily, valued as a rich source of minerals, and considered a blood-builder, particularly for women. In the rush to demonize “sugar,” we threw the baby out with the bathwater. Molasses isn't just sugar—it’s what's left behind when sugar is refined, and it’s arguably the most nourishing part.
It’s time to bring it back.
A Brief History of Molasses
Molasses is a byproduct of sugar cane or sugar beet processing. When cane is crushed and boiled to extract sucrose, the thick, dark syrup that remains is molasses. Unlike refined white sugar, which has been stripped of all micronutrients, molasses is rich in minerals, especially iron, magnesium, calcium, potassium, and manganese. In early American history, molasses was more common than sugar. It was a major trade item and a go-to sweetener in baking, beverages, and even remedies.
In many traditional cultures, molasses was used as a postpartum tonic, a fertility booster, and a digestive aid. Its deep mineral content made it an ideal food to restore depleted bodies—especially in times when access to animal foods was limited or iron-rich organs weren’t regularly consumed.
Why Molasses Is a Metabolic Ally
Ray Peat consistently highlighted the benefits of simple sugars—especially in the form of fruit juice, honey, and even refined white sugar—when consumed in the context of a nutrient-rich, low-PUFA diet. He viewed sugar not as a threat, but as a fuel, particularly for the liver, thyroid, and nervous system.
According to Peat, sugars like sucrose (glucose + fructose) can help regulate blood sugar, support thyroid conversion (T4 to T3), replenish liver glycogen, and blunt the stress response by lowering cortisol and adrenaline. He even preferred sugar over starch for many people, pointing out that starch feeds endotoxin-producing bacteria and often triggers more erratic insulin and serotonin spikes.
Molasses fits beautifully into this paradigm: it offers the same metabolic fuel as white sugar, but with a rich payload of minerals that help replenish what modern life depletes. It’s sugar, yes—but it’s sugar with a purpose.
Here’s what 1 tablespoon of blackstrap molasses provides:
Iron: ~3.5 mg (nearly 20% of daily needs for women)
Calcium: ~115 mg
Magnesium: ~50 mg
Potassium: ~500 mg
Manganese and copper: Small but significant amounts
That’s a mineral bomb in a single spoon.
Molasses supports:
Red blood cell production (thanks to iron, copper, B6)
Bone health and calcium metabolism (with calcium + magnesium)
Electrolyte balance (with potassium and magnesium)
Blood sugar regulation when consumed with protein or in the context of a nutrient-dense meal
Unlike white sugar, it doesn’t just spike blood glucose and leave you depleted—it can actually replete you, especially if you’re low in key minerals due to stress, overtraining, restrictive dieting, or heavy menstrual cycles.
Ways to Eat Molasses
Molasses has a rich, bittersweet flavor with deep caramel notes—think less like maple syrup and more like espresso-meets-brownie. If it’s too intense for you, start slow.
Some favorite ways to incorporate it:
In milk: Stir 1–2 tsp into warm raw or grass-fed milk (add vanilla, cinnamon, or a pinch of salt for a cozy mineral latte)
In smoothies: Blend 1 tsp into a banana or cacao-based smoothie with collagen and yogurt
In oatmeal: Use in place of brown sugar, or swirl into cooked oats with butter or coconut cream
In meat marinades or sauces: Molasses pairs beautifully with mustard, apple cider vinegar, or tamari
Off the spoon: If you're low on iron, a small spoonful with a piece of fruit or some cheese can do wonders
Best Practices and Considerations
Choose unsulfured blackstrap molasses, ideally organic. Sulfured molasses may contain preservatives that can be irritating for sensitive individuals.
For those with blood sugar issues, combine molasses with protein and fat (like full-fat yogurt or cheese) to blunt any potential glucose spike. That said, the glycemic index of molasses is much lower than that of white sugar or corn syrup.
If you're anemic, molasses can be a food-first alternative to iron supplements, especially if your stomach doesn’t tolerate iron pills. But it works best long term—not as a quick fix.
Summary
Molasses is more than an old-school sweetener—it's a forgotten mineral tonic with deep nutritional roots. Unlike refined sugar, it nourishes while it energizes, supports healthy iron levels, and replenishes minerals depleted by stress, restriction, or intense training.
If your body is craving something sweet, dark, and grounding—don’t reach for a candy bar. Try a spoonful of blackstrap molasses. Your metabolism, thyroid, and mitochondria might thank you.
