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Most garbage disposals just cause more trouble that they're worth since they turn small chunks of food into paste and that's more likely to stick to the insides of drains and cause more clogs than the small chunks, as long as your drains are properly maintained. And a halfway decent strainer will keep out the larger pieces. It's also not good for your city drains and makes sewage processing more expensive. Better to use composting for your food scraps if you can.
I compost (and save stuff for broth) and we have a sink disposal. It's for the little bits of cooked food left on plates, are you composting those? The sink that has one is the least cloggy kitchen sink I've ever had, and as far as I understand they are pretty neutral in terms of waste stream.
Grease I agree shouldn't go in there, that goes in the trash.