In the land of milk and honey, good old-fashioned dairy is still on top - at least so says a recent review published in the Journal of Food Science and Technology this past November. Researchers at McGill University in Canada compared the nutritional content and health benefits of cow's milk to four popular and unsweetened plant-based milk substitutes: soy, rice, coconut, and almond. Cow's milk was the most nutritionally balanced, but if you want to avoid dairy, soy milk came in a close second. Almond milk? Dead last.