It does get a little better with Rat tokens, but Id still steer clear of it most of the time Giving up food to hurt your opponent can definitely have a place, and even be a win condition, and the base line of the card as a three mana 3/2 that makes a food isnt a disaster Even without the enchantment part, youd always play it in your black decks
Populate doesn't target the creature token you're copying
There are a couple different ways to obtain them, and they can be spent on on a number of things within MTG Arena, including booster packs and cosmetics in the Store
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Thanks to GP Amsterdam in Legacy format, I actually managed to learn its text