A new scientific review of WHOLE GRAIN OATMEAL showed the positive benefits of eating oatmeal on both metabolic and heart health. A serving of oatmeal at breakfast not only lowered cholesterol, but it also reduced appetite and cravings for the rest of the day. The fullness was thought to be due to beta-glucan which increases the thickness of the oatmeal as well as the oats themselves.
I like to recommend mixing low sugar instant oatmeal, like Quaker Oats with a scoop of low sugar protein powder. Just add a little instant hot water (or microwave) and you can have a highly nutritious breakfast in 2 minutes. Please note that this study did not mention breakfast cereals like Cheerios. Also, for those people sensitive to gluten, even though oats are usually OK, because of cross contamination with wheat products in the factory, they may cause digestive symptoms.