The way I see it, complex carbs are just lots of simple carbs tied together and ultimately to get energy out of them, they need to be broken down into sugar. So on the NSD, you have to get energy more directly from monosacharides (sugar) and disacharides (like fructose which is fruit sugar). It means that you need to eat a lot more regularly than someone who can eat starch, so on the bike on a long ride I eat every half hour.
Regards,
Charlie
true, the difference is that the starch is slowly to digest and thus it makes it more proper for a sustained effort.
for those on NSD/LSD the best solution is to have more meals (even if they are smaller) in order to keep the blood glucose in check when they exercise.