

This answers all of your questions: https://www.redhat.com/en/blog/user-flag-rootless-containers
So the best defense plus ease of use is podman root assigning non-root UIDs to the containers. You can do the same with Docker, but Docker with non-root UIDs assigned still caries the risk of the root-level Docker daemon being hacked and exploited. Podman does not have a daemon to be hacked and exploited, meaning root Podman with non-root UIDs assigned has no downsides!
I wish too for an in-depth blog post, but the github answer is at least succinct enough