I agree with the comments above that in almost all practical cases, it's OK to use ifs as much as you need without hesitation.
I also agree that it is not an issue important for a beginner to waste energy on optimizing, and that using logical operators will likely to emit code similar to ifs.
However - there is a valid issue here related to branching in general, so those who are interested are welcome to read on.
Modern CPUs use what we call Instruction pipelining.
Without getting too deap into the technical details:
Within each CPU core there is a level of parallelism.
Each assembly instruction is composed of several stages, and while the current instruction is executed, the next instructions are prepared to a certain degree.
This is called instruction pipelining.
This concept is broken with any kind of branching in general, and conditionals (ifs) in particular.
It's true that there is a mechanism of branch prediction, but it works only to some extent.
So although in most cases ifs are totally OK, there are cases it should be taken into account.
As always when it comes to optimizations, one should carefully profile.
Take the following piece of code as an example (similar things are common in image processing and other implementations):
unsigned char * pData = ...; // get data from somewhere
int dataSize = 100000000; // something big
bool cond = ...; // initialize some condition for relevant for all data
for (int i = 0; i < dataSize; ++i, ++pData)
{
if (cond)
{
*pData = 2; // imagine some small calculation
}
else
{
*pData = 3; // imagine some other small calculation
}
}
It might be better to do it like this (even though it contains duplication which is evil from software engineering point of view):
if (cond)
{
for (int i = 0; i < dataSize; ++i, ++pData)
{
*pData = 2; // imagine some small calculation
}
}
else
{
for (int i = 0; i < dataSize; ++i, ++pData)
{
*pData = 3; // imagine some other small calculation
}
}
We still have an if but it's causing to branch potentially only once.
In certain [rare] cases (requires profiling as mentioned above) it will be more efficient to do even something like this:
for (int i = 0; i < dataSize; ++i, ++pData)
{
*pData = (2 * cond + 3 * (!cond));
}
I know it's not common , but I encountered specific HW some years ago on which the cost of 2 multiplications and 1 addition with negation was less than the cost of branching (due to reset of instruction pipeline). Also this "trick" supports using different condition values for different parts of the data.
Bottom line: ifs are usually OK, but it's good to be aware that sometimes there is a cost.