i used canned because I'm lazy, but I see no reason why roasted or boiled or whatever wouldn't be just as good, if not better. haven't looked at the calories, but I'd guess 1/3 of a can is probably equivalent in "fullness units" to 1/3 of a cup of old fashioned oats. i also add almond milk, cinnamon, a bunch of peanut butter (FAT FAT FAT FAT FAT), an apple/banana and a small drizzle of maple syrup. really ends up being some weird type of fruit/grain/peanut mash as opposed to "oatmeal," but it's delicious.

honestly though if you're looking for more protein in your breakfast i'd advise you go with some eggs (on the side or in the oatmeal, as ted king is known to do) or chicken breast if you can stomach it in the am on the side as opposed to protein powder. I use protein powder when I need to because it's cheaper/quicker (and I do recognize the importance of protein), but ultimately in my opinion you should always be striving to get any nutrient from real foods as opposed to processed, unregulated supplements. and if you are going to use powder, get the unflavored stuff and add your own brown sugar/honey/maple syrup to your oatmeal.

article sounds interesting from the abstract, will read. not surprising though, to be honest. whole foods, ftw.