Best way to restore apps and such after a ROM flash?

[Shohan]

I'm just wondering what's the best way to restore apps and other settings/information after flashing a new ROM?

I've been using No2Chems Pre 5 and just flashed to Pre 7 and used a backup to restore everything. I'm using SPB Backup 2.0. Does this kind of delete the purpose of flashing to Pre 7 though as it might overwrite any newer files with the ones in the backup?

I don't have a lot of apps or settings installed, but it's just the time it takes to re-tweak everything to my liking that I'd like to be able to get around if possible. I saw, during the restore process, that there was an option for 'ROM upgrade' maybe this is what I'm looking for?