Brakes are designed for braking. Use them, but don't lay on them. You're neither going down a mountain or hauling trailers.
The goal is efficiency but within reason. In our case, unless "modified", running too low octane, and/or dirty cylinders (carbon buildup), simply trust that the engineers have done the work of protecting against LSPI. More RPMS = explosions = more fuel, which is why the ECU activates the shift light earlier, rather than later. The effect of being in too low a gear is cumulative. Cruising in too low of a gear on a 4 cyllinder can mean 500 more RPM or 1,000 more explosions to fuel, per minute. The user manual indicates that the shift light activates based on optimal fuel efficiency for the calculated engine load. Pieces of information the ECU doesn't have though, are onsetting terrain and future user intent; hence why the shift points seem a little low to many people.
People often think that an engine is being "lugged" when it isn't. An engine is being lugged, when its cooling system cannot dissipate enough heat to offset generation. (water pump turning too slow) Note that the engine is "lugged" at every take-off but for a short time frame. More often I hear people shifting higher than is necessary for their given rates of acceleration (even more so with motorcycles who often cruise one to three gears below what is necessary).