Da manpage do apt-get para vocês:

upgrade
    upgrade is used to install the newest versions of all packages
currently installed on the system from the sources enumerated in
/etc/apt/sources.list. Packages currently installed with new versions
available are retrieved and upgraded; under no circumstances are
currently installed packages removed, or packages not already
installed retrieved and installed. New versions of currently installed
packages that cannot be upgraded without changing the install status
of another package will be left at their current version. An update
must be performed first so that apt-get knows that new versions of
packages are available.

    dist-upgrade, in addition to performing the function of upgrade,
also intelligently handles changing dependencies with new versions of
packages; apt-get has a "smart" conflict resolution system, and it
will attempt to upgrade the most important packages at the expense of
less important ones if necessary. The /etc/apt/sources.list file
contains a list of locations from which to retrieve desired package
files. See also apt_preferences(5) for a mechanism for overriding the
general settings for individual packages.

Resumindo bem:
 upgerade apenas atualiza, nada mais

 dist-upgrade atualiza e se preciso remove pacotes para instalar outros.

É recomendável sim utilizar o dist-upgrade, mas com certa moderação.
Lembrando que quando escreveream a manpage o foco era o stable e não o
testing que tem um ciclo de desenvolvimento muito mais rápido e por
isso atualiza muito mais.

Vejam este thread da lista debian-user:
http://lists.debian.org/debian-user/2005/07/msg00272.html

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Maxwillian Miorim
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