oats are my biggest dietary addition. they are a slow burning complex carb that keeps me full and wont cause an insulin spike. now i eat them all the time. first, for breakfast, i'll have 1/2 a cup or oats (carbs) with 1 Tbsp of almond butter (good fats) and 1 scoop of protein powder (protein and flavor). sometimes i use this combination as a snack later in the day. then i might have a homemade protein bar, which has oats for carbs. later on, i'll have a protein shake with some raw oats blended in.
i've been slowly graduating up the oats scale too. started out with the pre-packaged oatmeal ... ends up this has too much sugar and sodium. the next step was the big pack of quick oats from the store. these cook instantly because they are cut pretty fine. then i moved on to rolled oats. i buy those in bulk from a whole foods store. these aren't cut as fine and still cook quick enough. visibly, they look much better than quick oats. currently, i'm playing around with different ways of cooking steel cut oats. these taste great, but the cooking time (30 minutes) is a pain. for now, i'm cooking up a big batch, storing in the fridge, and then reheating in the microwave. i need to try soaking overnight and cooking with a rice cooker in the morning. also might try a small pressure cooker.