I just love to see these back and forths. One will show up on some Forum every day or so.
The .223 is a SAAMI specked chambering. The 5.56 is not, it meets the prevailing Military needs of the day. Pressures are measured in differing methods by both inanities.
In an extreme situation, run what ever you have that will fit. For day to day use, stick to what the barrel is marked. Will your weapon blow up? I wouldn't thinks so, but it will not be good for the weapon and could shorten it's usable life. Why risk it?
For me, I load everything I shoot. I have three standard .223/5.56 loadings.
First is a 55 grain bullet and is some what hot in a .223 chamber but usable (un-marked). It runs great in any and all ARs that I have tried.
The second is loaded for accuracy in my very tightly chambered .223 with a 1 in 14 twist. They are 50 grain bullets and make one hole at a hundred yards and are not even close to being hot in that bolt gun (tips are rolled on a red ink pad, bullet shapes are the same between the 50 and 55 grain).
The last is an equivalent loading with 55 grain bullets for my 20 inch AR with a Wyled chamber (rolled on a black ink pad).
All will function in all of my .223/5.56 weapons, just much better and safer in some.
You will do what you want but think about lengthening the usable life of your .223s and for that matter the lighter loads function a 5.56 chamber well and could add to the longevity there as well.