Your morning cereal choice may impact how much you eat for lunch.

A study published in the Journal of the American College of Nutrition revealed that participants who consumed hot instant oatmeal felt fuller for longer than those who consumed oat-based cold cereal of the same calorie count.

Researchers also evaluated the food intake four hours after breakfast. They found that the group that consumed the hot instant oatmeal for breakfast consumed fewer calories compared to the group that had cold cereal for breakfast.

Researchers believe the higher molecular viscosity of the oat beta-glucan was responsible for making the instant oatmeal more fulfilling. Cold cereal goes through a process that changes the fiber, thus potentially making it less satisfying.

If you’re planning to heat up a bowl of oats in the morning, here are some ideas you can enjoy.