Molasses: how to use it to reduce inflammation without overdoing it

When we think about “sweeteners,” we usually put them all in the same bag: more sugar, more cravings, worse appetite control. However, not all sweet products are identical. Molasses, especially in its darker version, retains compounds and minerals that do not appear in refined sugar. That does not make it a miracle food, but it can be an option that fits if you want flavor and, at the same time, you want to minimize the negative impact.

In the video, the idea of using a tablespoon as support is mentioned. The key is in the context: which molasses you choose, how much you take, and what you combine it with.

What molasses is and which type to choose

Molasses is the thick syrup that remains after extracting sugar crystals from cane or beet. Depending on how many times it has been “cooked” and refined, its flavor and composition change.

Common types

Light molasses: sweeter, less intense, usually has fewer minerals
Dark molasses: stronger flavor, somewhat more residual compounds
Blackstrap (very dark): it often concentrates more minerals and has a less “sugary” flavor profile

For a health approach, prioritize a good-quality dark molasses, with a simple label (no flavors or added syrups). If you have digestive sensitivity, start with small doses because its intensity is also noticeable in the stomach.

How to choose a brand without overthinking

You do not need to compare twenty options. Check three things:

Ingredients: ideally it says only “molasses” or “cane molasses”
Flavor and density: if it is too liquid or very perfumed, suspect additives
Size: buy a small jar the first time to test tolerance and real use

If you want to reduce ultra-processed foods, avoid versions with corn syrup, flavors, colorings, or “pancake mixes.”

What it can provide (and what it cannot)

Molasses can provide:

Phenolic compounds and antioxidants in a small amount
Minerals such as iron, magnesium, and potassium, depending on the brand
Flavor that lets you sweeten with less quantity than other products

What you should not expect:

That it “cures” inflammation by itself
That it compensates for a diet high in ultra-processed foods
That it replaces fiber, sleep, or daily movement

If you want to use it as a tool, use it as a detail inside a complete meal.

Practical dose: how to use it without spiking sugar

The difference between a good idea and a problem is often the dose. A tablespoon can be reasonable for many people, but it is not an obligatory starting point.

Recommended progression

Week 1: 1 teaspoon (to check tolerance)
Week 2: 2 teaspoons
Week 3 and beyond: 1 tablespoon if it fits your calories and your glucose

What to combine it with

Combine it with elements that reduce hunger spikes:

Protein (Greek yogurt, fresh cheese, a shake with protein)
Fiber (oats, chia, whole fruit)
Fat in a moderate dose (nuts, tahini)

Simple examples:

Plain yogurt + oats + cinnamon + 1 teaspoon of molasses
Cooked oats + pure cocoa + 1 teaspoon of molasses
Whole-grain toast + tahini + a thin drizzle of molasses

Avoid using it “alone” or in sugary drinks, because it is easier to overdo the quantity there.

When to use it: moments with better return

You do not need to take it every day. Try these situations:

As a substitute for other sweeteners in occasional recipes
After training inside a meal with protein (if it helps you meet calories)
At breakfast rich in fiber, to avoid being pushed to look for something sweet mid-morning

If you notice more appetite or cravings, reduce the dose or use it less often.

Precautions and who should be careful

Even if it is “more complete” than sugar, it is still a sweet product.

If you have diabetes or insulin resistance, consult a professional and measure your response
If you are on a strict fat-loss goal, use it as an exception and track total calories
If you have digestive discomfort, start lower and avoid combining it with large amounts of fiber all at once

If you want to see whether it suits you, try it for 10–14 days and observe energy, appetite, and cravings. If they worsen, lower the dose or use it only occasionally.

Also take care of dental health: any sweet product requires consistent hygiene.

Practical tips to make it easy

Use a measuring spoon at first so you do not “overdo it without noticing”
Choose 2–3 base recipes and repeat them; consistency beats improvisation
If your goal is to reduce inflammation, prioritize sleep, enough protein, vegetables, and daily steps first

Conclusion

Molasses can fit as a sweetener with more nuance than refined sugar, as long as you use it thoughtfully. Choose a dark version, start with a small amount, and place it inside complete meals. That way you take advantage of its flavor and minimize its less interesting side: sugar.