I wouldn't ditch Defender as it is doing a grand job for me (so far) and probably for millions of others.
In itself, 50% CPU isn't serious, that's actually an underutilised CPU in some people's book.
More likely that the 40MB/s disk use was clobbering the disk and slowing the system, as the disk is used for other stuff too (memory swaps)
I expect Defender was doing a scheduled scan or suchlike - do you have it set to do that? If so it's best left alone while it completes it, as interrupting may cause it to start from the beginning each time. Maybe if you set it to do a deep scan manually and leave it top run it will complete and the scheduled one won't keep re-trying..
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