I voted for #3. I exercise a LOT (down to 18-19% bodyfat now!) and I personally need 'good' carbs in my diet or I feel like crapola and can't function.

I have 125-150 carbs per day (occasionally more), mostly low GI carbs, whole grains, etc and I feel great! Even before dieting, high sugar things really didn't bother me, I just was eating too many calories and too many processed sugar carbs and thus I gained weight. But YMMV, as I know some people can't handle carbs very well at all.

Steel cut oats.. mmmmmmmmmmmmmmmmmmmm..