Molasses vs Sugar: Which is Better?

Sugar, in the most common form we know, is the granulated white stuff found in every supermarket. But sugar itself is actually the generic term for the sweet-tasting, soluble carbohydrates found in many different foods. The commonly used ‘sugar’ is sucrose, composed of glucose and fructose, which is usually derived from sugar cane. 

But sugar is not the only magical thing that sugarcane produces. Through refining sugarcane, a thick substance called molasses can also be obtained. Like sugar, it is used for sweetening and enhancing the flavor of foods, and it also makes up the brown component of brown sugar and gives it that caramel flavor. So, same plant, different sweetening product. Is one better than the other? Let’s see. 

Comparing Molasses vs Sugar

	Molasses	Sugar
Substitution ratio	1 ⅓ cup molasses = 1cup sugar	1 ⅓ cup molasses = 1cup sugar
Gluten-free?	Yes	Yes
Keto-friendly?	No	No
Paleo-friendly?	Yes	No
Common Allergens	Sugarcane	Sugarcane
Pantry shelf life (unopened/sealed)	12 months	2 years
Best for baking	Gingerbread, bbq glazes and sauces, baked beans	Cakes, pastries, sweet baked goods

Differences Between Molassas And Sugar

Natural sugar occurs in foods such as fruit, dairy, and carbohydrates. In the case of table sugar, it usually comes from sugarcane. Refined sugar undergoes processing that removes all other components, leaving only sugar behind. Although primarily used for its sweet taste, sugar serves multiple purposes in food technology, such as a sweetener, preservative, texture enhancer, fermentation substrate, flavor enhancer, coloring agent, and bulking agent.

Molasses is considered more ‘natural’ than white sugar, as it is less refined. However, it is still categorized as an added sugar since it is incorporated into foods and beverages that do not naturally contain it. Molasses is a type of liquid sugar that predominantly contains sucrose. It is less sweet than table sugar and typically has a thicker and stickier consistency than other liquid sweeteners like agave syrup, honey, and high fructose corn syrup.

It comes in a few different varieties, too. Lighter grades of molasses are commonly used in baking, candy-making, and rum production. Blackstrap and other lower grades of cane molasses find applications in mixed animal feed and in the industrial production of vinegar, citric acid, and various other products.

Taste and Culinary Uses

Sugar boasts a pure sweetness without any secondary flavors or aftertaste. It also serves multiple purposes in culinary applications aside from sweetening. Sugar finds its way into various sauces, syrups, and beverages, where it increases viscosity, lending a thicker consistency and better mouthfeel.

Moving on to molasses, its flavor often evokes fond memories of gingerbread cookies. This is because molasses imparts the characteristic color and flavor associated with gingerbread. However, when tasted directly from a spoon, its profile reveals sweet burnt caramel notes, a hint of smoke, and a lingering prune-like aftertaste. It honestly is not that pleasant on its own.

Molasses can be a wonderful addition to sauces, stews, and marinades, adding a bold and smoky flavor. Its unique taste elevates the complexity of dishes like barbecue sauce and marinated or glazed meats. Dark molasses, in particular, can really add richness and flavor to a lot of different dishes.

Are Molasses and Sugar Substitutes for Each Other?

When adding molasses to baked goods, anticipate a rich and robust taste paired with a deep, dark color. Molasses isn’t as sweet as sugar, so when swapping it in, the ratio to keep in mind is 1 1/3 cups molasses for every 1 cup sugar. You will also need to decrease the liquid in the recipe by 5 tablespoons if using molasses instead of sugar. 

I would not say that molasses is a great swap for sugar in all recipes just because the taste is entirely different, as are the baking properties. But it works well for sauces, marinades, and cookies. 

Nutritional Profile And Health Benefits

• Two teaspoons of table sugar contains:
  • 30 calories
  • 8 grams of total carbohydrates
  • 8 grams of sugars
  • The glycemic index (GI) rating is 65
• One tablespoon of molasses offers:
  • 60 calories
  • 16 grams of total carbohydrates
  • 14 grams of sugars
  • The glycemic index (GI) rating is 55

Blackstrap molasses, in particular, stands out due to its natural abundance of antioxidants, iron, calcium, magnesium, potassium, phosphorus, and vitamin B6. Unlike refined sugar, blackstrap molasses offers potential health advantages such as relieving constipation, treating anemia, and contributing to bone and hair health.

Diet Suitability

White sugar is not considered vegan because it undergoes a refining process that often utilizes bone char. This practice of using cow bones reduced to carbon for bleaching and filtration purposes adds a non-vegan element to the sugar. Consequently, many vegans avoid sugar processed with bone char, and related sugar products such as molasses are also off the table for some vegans. 

In terms of keto-friendliness, traditional molasses is not considered suitable due to its high sugar-based carbohydrate content, and white sugar is also not a keto-friendly ingredient. 

Molasses is perfectly acceptable for those following a paleo lifestyle. Despite being a form of sugar, it is natural and unprocessed, aligning well with the principles of paleo living. In fact, molasses offers additional benefits as it contains vitamins, minerals, and elements such as iron, vitamin B, calcium, and magnesium. However, when it comes to a Whole30 diet, molasses is not allowed.

How to Store Molassas and Sugar

To maintain the quality of molasses, storing it in a cool and dry location is recommended. Room temperature is ideal, ranging from 68°F to 77°F (20°C to 25°C). Avoid exposing it to extreme temperatures, as fluctuations can adversely affect its texture and flavor.

Sugar should also be stored in a cool and dry place, in an airtight container away from strong-smelling food items, so it doesn’t pick up any residual scent. 

Price and Availability

Sugar is available at a remarkably low price of only 25 cents per pound. In 2023, the wholesale price of molasses in the United States is estimated to range between US$0.32 and US$0.63 per pound.

Environmental Impact

Burning sugarcane has a significant negative impact on the environment, primarily by contributing to air pollution. When the leafy parts of sugarcane are burned, they release various toxic and hazardous substances into the air. These emissions can significantly deteriorate air quality.

Molasses also adds to the environmental issues caused by burning sugarcane. Molasses can cause algae blooms, which negatively impact aquatic ecosystems by depleting oxygen levels and promoting the growth of harmful bacteria. These bacteria thrive on the sugar in molasses, threatening the ecosystem and overall water quality.

Molasses vs. Sugar: The Ultimate Verdict

I am not a fan of the flavor of molasses on its own, even if it is nutritionally superior. I’d rather use honey as a liquid sweetener and granulated sugar for baking, as it is much easier to work with. So, molasses gets a thumbs down from me unless I am making particular recipes requiring it, such as gingerbread cookies!

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