It's not all flavour and colour differences either. Each type of breakfast flake has it's own nutritional profile.
What I recommend is using each type of cereal grain mixed half and half with regular rolled oats. Find ones you like and ones you don't and it should keep breakfast fresh and interesting for you. Be brave, if bought bulk they are very inexpensive. For those of you that are celiac or have a wheat allergy you know you can get certified gluten free oats. Thats not possible with the other four (after all they are all wheat products) but it's interesting to note that many people that are gluten sensitive tolerate spelt and korsan well. This could be because they are both ancient grains, not a result of hybridization or genetic modification. They tend to have less gluten protein in them as well. It's not the point of this post to get into gluten sensitivities but I find it interesting to follow the research around FODMAPS which may be the root cause of the gut irritation many people blame gluten for. Again, this does not apply to people with celiac or a wheat allergy but for everyone else I encourage you to research for yourself about fructans and gut health.
Back to the good part, the food. Here is my basic go-to oatmeal every morning. It's a large serving of food, but satisfies me after a morning run. It's well balanced with fat, protein and healthy carbohydrates, plus tons of fibre to help keep your blood sugar level until lunch time. It's the perfect breakfast for a cold winter morning, especially for the early morning athlete.
Neil's Morning Oats:
1/4 cup of Rolled Oats
1/4 cup of Rye/Spelt/Kamut or Barley Flakes
1 cup of water
1/2 tsp cinnamon
1 Small Apple cut into pieces of about 1 cm or 1/2 an inch
1/4 tsp sea salt (optional)
Bring to a boil on the stove top in small saucepan, reduce heat and simmer uncovered for 5 minutes or until oats are the consistency you desire, stirring as required.
Pour cooked oats into a large cereal bowl
1/8 cup Chopped Walnuts
1 heaping tbsp of Hemp Seeds
1 tbsp of Maple Syrup
Nutrition (approximate, depends on type of cereal added to oats, does not include added nut milk): Calories 557, Protein 19.8g (complete), Carbs 179.4g, Fat 19.2g, Sugar 24g (eliminate maple syrup to bring sugars to 10g), and 29.6% daily iron and 12.9g fibre.
Feel free to add soy milk or other nut milk if desired. If you make too much add leftovers to a 500ml mason jar with nut milk and frozen berries. Store in the fridge for tomorrows breakfast!