I don't recommend shifting so low that it's groaning/growling/shuddering; that's probably going to increase wear a little, but it's not going to destroy stuff like lugging would. I don't know for sure if it reduces fuel economy but I suspect that it does - after all, you're wasting a bunch of energy on vibrations or shuddering.
I shift right at the edge of that point, which has provided the best FE for me in repeated experiments. If I misjudge it I don't worry too much, I just go with it and the growling clears up momentarily. You should of course try various patterns and see what works best for you, as I'm sure you already have.
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