Disable auto-updates, just like you should with every piece of software on your machine. This was the result of letting other people silently replace your programs. Don't allow that.
And for more modern software distribution mechanisms (e.g., Nix, Guix, Flatpak), centralized package updates may not actually run any vendor code with high privileges at all.
The norm for proprietary software updates on Windows is indeed a free-for-all of every publisher downloading and running code with admin rights, and it is indeed a terrible way to operate. Avoiding that kind of madness doesn't necessarily mean running lots of old, vulnerable software.