Essentially, balance is what the current recommendations say, but also to stay completely away from sugar.
All my sources shamelessly stolen from Uptodate:
> U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/
>Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga. Lancet.
>Changes in diet and lifestyle and long-term weight gain in women and men. Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. N Engl J Med.
>Meta-analysis of the association between whole grain intake and coronary heart disease risk. Tang G, Wang D, Long J, Yang F, Si L. Am J Cardiol. 2015;115(5):625. Epub 2014 Dec 18.