Fats are typically considered bad in the Western world, particularly among people who want to avoid heart disease. However, not all fats are the same. Saturated fats, found in foods derived from animal sources, and trans fats, found in shortening and margarine, are "bad" fats that contribute to arterial blockages. However, unsaturated fats are necessary for optimal physical and mental health. These fats are found in a variety of vegetarian foods.
Types
There are two primary types of unsaturated fats found in the vegetarian diet: monounsaturated fats and polyunsaturated fats. The primary difference between these two types of fats is their chemical structure -- monounsaturated fats contain only one double-bonded carbon per molecule, and polyunsaturated fats have multiple double bonds. The difference in structure affects how the fats react to temperature. Polyunsaturated fats remain liquid both at room temperature and refrigerated temperatures. Monounsaturated fats, conversely, may solidify when refrigerated, according to the American Heart Association. A third type, omega-3 fatty acid, is a type of polyunsaturated fat.
Food Sources
Seeds, nuts, avocados and olive, canola and peanut oils are the primary sources of monounsaturated fats in the vegetarian diet. Vegetarian sources of polyunsaturated fats include soy, cottonflower, canola, corn, safflower and sunflower oils, according to MayoClinic.com. Seeds and nuts also contain polyunsaturated fats. Omega-3 fatty acids are found in vegetarian foods such as walnuts, flax seeds and flax oils.
Benefits
Replacing saturated fats with unsaturated fats may help lower levels of low-density lipoproteins in your bloodstream, according to MayoClinic.com. Low-density lipoproteins are cholesterol carriers that may contribute to lipid blockages in your arteries, which may contribute to heart attack and stroke. Omega-3 fatty acids may offer particularly high protection against heart disease and may lower blood pressure and regulate heart rhythms.
Risks
Although unsaturated fats may offer heart health benefits, they are also high in calories. All fats, including monounsaturated and polyunsaturated fats, contain nine calories per gram, according to the American Heart Association. A tablespoon, which contains about 13.6g of oil, provides about 122.4 calories. Excess use of unsaturated fats, like saturated fats, add extra calories that can lead to weight gain and obesity.
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