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Trying to lose weight in a hurry? Most of us will cut out carbs like pasta, sugar and potatoes, but recent reports warn you should not be so hasty -- while the pasta and sugar can probably go, potatoes are actually a powerful weight loss tool.

Here's the thing: Most people assume potatoes will make them fat because they're typically regarded as having a high glycemic index. But according to a study by the British Journal of Nutrition, this is technically not true -- the GI of a potato depends on the type and how it's cooked. Plus, experts are quick to point out that potatoes aren't in the same carbohydrate league as sugary sweets and refined flour -- eating them will help you stay full longer than you would eating simple carbs like sugar.

Still not convinced that potatoes are for you? Here are some spud stats to keep in mind:

• A new, or young, potato has only 26 calories.
• Eaten with the skin, a potato provides you with 12 percent of your RDI of fiber (and we all know fiber is crucial for weight loss).
• A medium potato provides nearly half of your RDI of vitamin C, not to mention high levels of vitamin B, potassium and iron.
• They've been shown to help lower blood pressure.

A word of caution -- skip the calorific add-ons like sour cream, butter and cheese, and instead eat your spuds au naturel or with healthy add-ons. Opt for baking as opposed to boiling to make sure vitamin C doesn't seep out. And no, French fries and potato chips don't count.

Another reason to avoid French fries? Junk food can make you lazy and forgetful.