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At this moment that is indeed true. Light / Dark shifting is an overall upgrade. Moi Rai has stated they have plans to make non-shifted "an option" in some fashion, but details aren't forthcoming on that at the moment. So yes, Light / Dark is a good option :)
Light and Dark shifting effects have the same effect on a per-monster basis. If you'd like to see the list of shifts for each monster, check out this page: https://monster-sanctuary.fandom.com/wiki/Monster_Shifting
In terms of spawning, the way it works is that defeated enemies will respawn after 3 encounters. For shifting, there is a 25% chance per pack that one of them will be shifted. This means that if you're looking for a specific monster shifted, then go around in a loop in that area and defeat monsters to keep on triggering the respawn mechanic so you have a chance to find shifted. Alternatively, you can utilize the [Monster Bell] consumable item to force respawn. Note that this only respawns "already defeated monsters", so you have to defeat a pack (or packs) first before using the bell.
If you like, I include a lot of handy info in my guide, found here:
https://steamcommunity.com/sharedfiles/filedetails/?id=1851743162