You're asking all the wrong questions. HFT is just trading really fast, we live in a free country, some people want to trade really fast because they've found it profitable to take on the risk of doing so, it doesn't matter one bit if you or anyone else thinks it's pointless, you have no right to tell someone else they're trading too fast. They aren't hurting you, they're making your trades cheaper, they're making it easier for you to get into and out of any position you're in by being there to buy or sell exactly at the moment you want to buy or sell, and you're complaining about what? You don't even know.
You seem to have this backwards notion that they need to justify their existence, they don't, they're just traders executing their rights to buy and sell like everyone else. It's those like you seeking to regulate HFT that need to justify yourselves. You don't even understand what HFT is really as you're asking basic questions like what does market efficiency mean and does HFT help it, and you think you're in a position to question someone else's trading habits? Really? HFT doesn't need to look good, those of you trying to punish them need to show some actual evidence they're doing something bad, but they're not and you can't.
Efficiency in a market means things are priced accurately and you're not getting ripped off when you buy or sell; if you find that vague and hand wavy, well, sorry but that's what it means and you should be able to understand that without further explanation. HFT traders make the price more accurate benefiting you and everyone else, they don't need to justify themselves, you need to justify your witch hunt against them.
HFT is a form of electronic trading, I'm not conflating them, they're just different forms of using tech to trade and there's valid reason at all to single either of them out as bad. HFT are market makers, they're providing you and everyone else liquidity for a vastly smaller fee than you've been provided it ever before. So say thank you to HFT, enjoy your cheaper trades and increased liquidity, and go find a real problem to complain about instead of attacking those who make your life better.