I used MyAndroidTools to disable all services and broadcast receivers. Also, like you, I disabled notifications, too.
Still wish there was an update of the app.
Nope, indeed, it's not worth it. I don't think you will get any battery improvement or data saving avoiding services like that, that does only fetch 8K of data.FWIW I use BackgroundRestrictor app to restrict this updater. I also removed access to the notifications.