Portion control

As im staring at the protocol foods im very intrigued about adding the grains on the list. Rice? Oatmeal? Shredded wheat? I’ll take it. Im a bit apprehensive after taking on the keto mindset but dont want to continue on keto. Are students truly eating the allowed grains and still losing weight and losing the desire for sugar? Ive always been taught thar rice and whole grains still spike insulin but im open and want to learn another approach. I would love to hear how other emotional eaters are doing eating grains.