Coffee contains more soluble fiber than orange juice, according to a study from the Instituto del Frío in Spain ( Journal of Agricultural and Food Chemistry , February 2007). Many people start the day with a glass of orange juice because they believe it is a health food, but it contains the same amount of sugar as a glass of Coca Cola.
Soluble fiber is beneficial because it is not absorbed in the upper intestinal tract. It goes to your colon where bacteria ferment it to form short chain fatty acids that are absorbed through your colon into your bloodstream. The short chain fatty acids travel to the liver to block the formation of cholesterol, and also lower high blood pressure by widening arteries. Better dietary sources of soluble fiber include oatmeal, barley, beans, and many whole fruits and vegetables. More on soluble fiber
Since fruit juices contain as much sugar and calories as soft drinks, it makes no sense to substitute juices for soft drinks. It’s far better to learn to drink water to quench thirst, and get calories, vitamins and other nutrients from solid foods. Researchers at the University of Houston reviewed scientific studies to explain why sugared drinks make people fat ( Nutrition Review , April 2006). They concluded that sugared drinks do not fill people up as much as solid food does, so calories in drinks do not suppress appetite as effectively as calories in food.