The reason fiber helps us control our weight is that it fills the belly yet yields few calories since fiber is, for the most part, not something that we can digest.
So if you're rooting around for something to eat, grab an apple while you're looking, and usually by the time you're finished eating it, your hunger will have been sidelined; it's crowding out at its best!
Personally, I enjoy a bowl of brown rice for breakfast most of the time.
Whole foods like grains and beans release their sugar very, very slowly because of the fiber in them, and they don't give you a sugar rush. They feed your cells as needed, and as a result, you have loads of stable energy that powers you through the day.
S. Robson Walton