Lcriswell- Mrskate is right, whole oats "old fashioned" they are sometimes called, or if you can find Steel Cut Oats-what used to be called Groats, (I prefer Bob's Red Mill brand, they only take 10 minutes to cook!) are "Slow burn Carbs" and much better for you than the little packets.
If you are a bread-lover, according to the book that I recommended, Rye, sour dough bread and Pumpernickel are not "fast burn" carbohydrates. It doesn't mean you have a free ticket with them, they just don't spike the sugar as much as straight white bread.
And don't let the variance on the scale affect your mood. I weighed in yesterday 1.5 pounds heavier than I did this morning. I seriously did not burn 5000 calories yesterday... weight fluctuates...
Weight loss of 52 pounds