Looking for a healthy breakfast that will warm you up on a cold morning? Oatmeal has long been a breakfast favorite, and it's a great choice for people in Phase 2 of the South Beach Diet — as long as you choose the right kind (not all oatmeal is created equal).

Dr. Agatston, leading preventive cardiologist and author of The South Beach Diet Supercharged, recommends steel-cut oats and rolled or old-fashioned, slow-cooking oats because these varieties have been minimally processed and will help keep blood sugar levels steady. Plus, studies have linked eating whole grains to a reduced risk of cardiovascular disease and high blood pressure. Instant oatmeal has been rolled and cut more during processing and thus cooks and digests more quickly than the recommended varieties. It's also important to select hot cereals — including oatmeal — with at least 3 grams of fiber and no more than 2 grams of sugar per serving.

Of course, instant oatmeal's appeal is its quick prep time — it takes only a couple of minutes from package to table, while steel-cut and rolled oats can require anywhere from 5 to 30 minutes. That said, you can save time and still enjoy the healthiest of oats. Here's how:

• Soak your oats overnight. Just boil water (at a ratio of 4 cups water to 1 cup oatmeal), add oats, stir, remove from heat, and cover until morning. Reheat your oatmeal for a warm, hearty breakfast.
• Use a slow cooker. Assemble your oatmeal in a slow cooker at night and wake up to a steaming bowl of oats.
• Try a pressure cooker. With this appliance, oatmeal can be ready in just five minutes.
• Prepare your oats ahead of time. They'll stay fresh in the refrigerator for up to four or five days. When it's time for breakfast, simply microwave a portion of oatmeal with your choice of 1 percent or nonfat milk or low-fat plain, vanilla, or sucralose-containing soymilk for about three minutes.
• Make them in a microwave. You can prepare steel-cut oats by microwaving them for 12 to 14 minutes in a tall container with the above-mentioned milk choices. Keep a close eye on them so they don't boil over, and try not to overcook the oats.

To perk up the flavor of oatmeal, try mixing it with fresh, chopped high-fiber fruit (like apples or pears) and sprinkling in some cinnamon. You can also add 1 ounce of melted low-fat cheese to a serving of oatmeal to make South Beach Diet–friendly "cheese grits."